Workout Finishers Guaranteed To Build Muscles And Torch Fat!
Performing these finishers at the end of your workout will guarantee you end it knackered, with a pump and stronger!
The end of your workout is the perfect time to push your muscles to their limit, induce hypertrophy and make them bigger. Empty the tank and pump your muscles with blood with these great workout finishers to build muscle and burn fat!
1. Ladder Reps
These are a great way to push your chosen muscle group to its limit. This will really test your endurance and mental attitude at the same time as making your muscles burn!
Start with about 80% of your 10-rep max and performing ladder sets for a set amount of rounds or until failure. This is the perfect exercise to do on compound moves or isolations alike!
This method is great for allowing you to lift moderate weight for multiple reps, the short rest period also allows your muscles a short period to recover in-between.
- Reps – 2, Rest – 10 seconds
- Reps – 4, Rest – 20 seconds
- Reps – 6, Rest – 30 seconds
2. Chest Machine and Push-up superset
This finisher can be performed with as many or as few machines as possible. Coupling these chest machines with bodyweight push-ups. Performing 12 – 15 reps on one of the machines followed by push-ups to failure is sure to burn out your chest and arms!
Complete this for several rounds, either for the same machine or switching machines after every round.
Example machines: Incline press, Cable flys, machine flys.
3. Push-up Triset
If you want to light your chest on fire then this is the finisher for you! Performing 3 different variations of the push-up will push you to your limits and make your chest and arms burn.
This finisher involves picking 3 pushup variations and performing each one to failure and then immediately doing another with only a rest (15 seconds) in between.
Example: Incline-pushups, Decline-pushups and wide-grip pushups
4. Giant Shoulder Finisher
This is great for really forcing those stubborn delts to grow and obtain those boulder shoulders!
Perform 3 rounds, lowering the weight each time and taking 10 seconds between each round
- Dumbell lateral raise – failure
- Dumbbell front raise – failure
- Rear delt fly – failure
5. The Gun Show
Everyone wants those sleeve-busting arms, well now you can! With this simple bicep finisher, you won’t be able to lift your arms in the morning. This finisher is aptly known as 21’s. This exercise can be performed standing or sitting, with dumbbells or barbells.
To perform 21s:
- 7 reps from fully extend arms to forearms at 90 degrees
- 7 reps from forearms at 90 degrees to entirely contracted
- 7 reps with full range of motion
6. Back finisher
This finisher will help you to build an impressive V-taper. Perform 4 – 5 rounds, resting 1 minute in-between.
- Pullups to failure
- Lat-pulldown to failure
7. Deadlift superset
This is a great way to improve your deadlift and help incinerate lower back fat! Perform this for 3 rounds resting 1 – 2 minutes between rounds.
- Barbell Deadlift – 10 reps
- Rack-pulls – 10 reps
Performing a barbell complex will really fatigue you and will be incredibly tough at the end of your workout. Keeping the load slightly lighter with the deadlifts will help to avoid injury.
8. Leg press finisher
This is absolutely brutal, will leave you dripping in sweat and is certainly not for the faint-hearted…
Set up the leg press with a moderate to heavy weight. Picking the correct weight is crucial as you’ll have to perform continuous reps for 2 minutes straight! The only rules to this finisher are that every rep must have a full range of motion and you aren’t allowed to rack the weight. If you want to rest you have to do it with legs extended.
Doing this for 3 rounds taking as long a rest as you require.
The best preparation for tomorrow is doing your best today – H. Jackson Brown, Jr.
If you’ve got any other great body part finishers or suggestions then please don’t hesitate to comment below or hit me up on social media!