Are you feeling bored of your usual routine and workout schedule? Don’t despair, at Stack House Gym in Rayleigh and Southend-on-Sea, our Personal Trainers are always designing fun, functional and effective workouts designed to help you get the most out of your training. In this post you will find a push and pull workout that is high intensity but low volume. Perfect for bodybuilding and focussing on perfect technique, muscle contraction and building strength.
Created and demonstrated by Aidan Cook, Personal Trainer at Stack House Gym in Westcliff-on-Sea in Southend.
HIGH INTENSITY, LOW VOLUME PUSH DAY
To get the most out of this session, train to or close to failure. Push yourself and squeeze each rep. Focus on your technique and muscle contraction so you can get the exercises completed within the rep range prescribed. MAKE EACH REP COUNT!
Two sets per exercise in total. Rest for one-two minutes in between each set.
For the first set you will use a heavier weight, then reduce the weight used by 10-15% as your next sets have more reps.
Makes sure you do a good warm up before getting started!
SET ONE: 6-8 REPS
SET TWO: 10-12 REPS
1) SMITH MACHINE INCLINE PRESS / DUMBBELL BENCH INCLINE PRESS
2) MACHINE SHOULDER PRESS / BARBELL SHOULDER PRESS
3) MACHINE CHEST PRESS / BARBELL BENCH PRESS
4) DIP MACHINE
5) CABLE LATERAL RAISES / DUMBBELL LATERAL RAISES
6) PECTORAL FLIES ON MACHINE OR WITH DUMBBELLS
CLICK HERE FOR AIDAN’S DEMONSTRATION.
HIGH INTENSITY, LOW VOLUME PULL SESSION
As above, MAKE EACH REP COUNT!
Makes sure you do a good warm up before getting started!
SET ONE: 6-18 REPS
SET TWO: 10-12 REPS
1) SNATCH GRIP DEADLIFTS
2) T-BAR ROW
3) LAT PULLDOWN
4) WIDE GRIP CABLE ROW
5) HAMMER CURLS
6) SINGLE ARM CABLE BICEP CURL
CLICK HERE FOR AIDAN’S DEMONSTRATION.
Give these workouts a try on your next session and share your results and feedback with us. Follow us on Instagram for more workout inspiration.
Fancy training at Stack House Gym? Book a free gym tour or register your interest for a free pass. We look forward to welcoming you soon.