Use These 18 Fierce Workout Finishers to Maximize Your Gains and Speed Up Fat Loss

13. The Pecs Finisher

This set-up is a great finisher to boost your pecs growth. Pump your chest to insane proportions while sparking up some triceps activity as well:
– Start with 7 reps of dips, followed by 7 reps of push-ups. Then perform 6 reps of dips, followed by 6 reps of push-ups. Then do 5 reps of dips and 5 reps of push-ups.
– Continue with this descending rep pattern all the way down to one rep of each movement, maintaining a proper form and resting as little as possible between exercises. If this proves to be too easy for you, start at 10 reps the next time.

14. The Hardcore Chest Finishers

Squeeze every last drop of strength out of your body and tear down any remaining muscle fibers in your pecs with one of the following brutal chest routines.

Routine #1:

– Flat Dumbbell Bench Press: 12-15 reps.
– Incline Dumbbell Press: 12-15 reps.
– Dips: as many reps as possible.
– Push-ups: as many reps as possible.
– Flat Dumbbell Flyes: 20 reps.

Make sure you choose a relatively light weight for this routine, because the combination of intensity and a high number of reps will be enough to drain you completely. The right way to perform these exercises is without any rest periods in between, but if you reach failure before completing the number of reps required, allow yourself a few seconds of rest.

Routine #2:

– Inclined bench press: 20 reps.
– Flat bench press: 20 reps.
– Declined bench press: 20 reps.

15. The Hardcore Shoulder Finishers

Can’t brag with solid shoulder definition yet? Maybe it’s time to try something new – the following finishers will give you exactly the boost you need. Don’t do them at the end of every workout though – you can’t benefit from overtraining.

Finisher #1: Lateral Raises

Perform one set with 50-100 reps as fast as you can, making sure you bring the weight above shoulder height on each rep.

Finisher #2: Drop Sets

Choose the maximum weight you can handle and perform one sets of 5 reps without rest periods. Decrease the starting weight by 10% and perform another set of 5 reps without rest periods. Decrease that weight by 10% and perform a third set with 5 reps without rest periods. Decrease the previous weight by 10% and perform a fourth set of 5 reps without rest periods. Decrease the weight by an additional 10% and perform a final, fifth set with 5 reps without rest periods.

Finisher #3: Reverse Pec Deck Flyes

Perform one set of 50 reps with proper form as fast as possible.

Finisher #4: Barbell Punches

Pick up a 45-pound barbell. Standing upright, hold the barbell at the upper chest area with the hands positioned at shoulder width apart, then push it out horizontally with both hands. When your arms become almost fully extended, bring the bar back to the original position with an explosive movement and repeat. Perform one set of 50-100 reps as fast as possible.

16. The Ultimate Abs Finisher

Finally, let’s put the abs under the spotlight. Getting a ripped mid-section will take more than dieting and burning the excess body fat with HIIT, so why not complete your regular abs workout with a hanging circuit?

Perform these three exercises in a consecutive order until you reach failure at each of them, without pausing in between:

– Hanging leg raise: start in a half pull-up position, then raise your legs to above your head.
– Hanging trunk rotation: while hanging from the chin-up bar, bring your trunk to a position parallel to the ground and the legs to a position parallel to the wall in front of you. Slowly lower the legs to the right side until they become parallel to the ground, then repeat the same movement on the left side.
– Hanging oblique knee raise: raise the knees and hips to the left, then bring your legs back down and do the same movement on the right side.

17. The Back Burnout Finisher

Nope, we didn’t forget about the lats – the following finisher is designed to get them burning like never before. It’s crucial to perform this routine in a controlled cadence, holding for a few seconds at the top of each lift.

The routine: Seated Row Drop Set

– Perform 5 reps using the maximum weight you can handle.
– Drop the weight by another 10% and perform 5 reps.
– Drop the weight by another 10% and perform 5 reps.
– Drop the weight by another 10% and perform 5 reps.
– Drop the weight by another 10% and perform 5 reps.
– Drop the weight by another 10% and perform 5 reps.

18. The Ultimate Full Body Burnout Finisher

Aiming to push your whole body to its maximum? Forget about the finishers designed for specific body parts and make your whole body burn instead with only one intense set of these four exercises:

Exercise #1: Squats

– Start by performing as many reps of regular air squats with proper form as possible. Rest for 15 seconds after reaching failure.
– In the second round, perform the squat by lowering yourself into the squat position a bit slower than normally, then exploding back up. Perform as many reps as possible. Rest for 15 seconds after failure.
– In the third round, perform the squat by lowering yourself into the squat position with an explosive movement, then slowly come back up. Perform as many reps as possible. Rest for 15 seconds after failure.
– Finish the routine by staying in a squat position for as long as you can. Rest for 15 seconds, then move to the next exercise.

Exercise #2: Push-ups

– Start by performing as many reps of regular push-ups as possible. Rest for 15 seconds after reaching failure.
– In the second round, perform the push-up by slowly lowering yourself down, then explosively pushing your body up. Perform as many reps as possible. Rest for 15 seconds after failure.
– In the third round, perform the push-up by quickly lowering yourself down, then slowly pushing back up. Perform as many reps as possible. Rest for 15 seconds after failure.
– To finish the routine, hold your body in a push-up position for as long as you can. Rest for 15 seconds, then move to the next exercise.

Exercise #3: Pull-ups

– Start by performing as many reps of regular pull-ups with proper form as possible. Rest for 15 seconds after reaching failure.
– In the second round, perform the pull-up by slowly lowering yourself from the bar, then exploding up. Perform as many reps as possible. Rest for 15 seconds after failure.
– In the third round, perform the pull-up by quickly lowering yourself from the bar, then slowly pulling up. Perform as many reps as possible. Rest for 15 seconds after failure.
– Finish the routine by holding yourself at the mid-position of the pull-up for as long as you can. Rest for 15 seconds, then move to the last exercise.

Exercise #4: Hanging Knee Raise

– Start by performing as many reps of a regular hanging knee raise with proper form as possible. Rest for 15 seconds after reaching failure.
– In the second round, perform the hanging knee raise by slowly lowering the knees, then exploding up. Perform as many reps as possible. Rest for 15 seconds after failure.
– In the third round, perform the hanging knee raise by quickly lowering yourself, then slowly pulling the knees up. Perform as many reps as possible. Rest for 15 seconds after failure.
– Finish by holding your knees in the top position for as long as you can. Great news – you’re finally done! Hit the shower room and drag yourself to bed.

If you find the routine above too confusing, try something that’s simpler but provides the same intensity: 100’s. In other words, hit 100 reps of each of the following exercises and perform them as quickly as possible in a consecutive order:

– Squat
– Push-up
– Sit-up
– Barbell Curl
– Triceps Pushdown
– Dumbbell Shrug
– Calf Raise

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