972 Posts
Creator
972 Posts
Creator
A circuit then onto cluster sets! You know it’s going to be eventful!
Chest, back, shoulders and triceps will majorly work hard today with the circuit… steady pace with every rep being the best it can.
Cluster sets of short duration…with short rest also!
For this workout you will essentially need some dumbbells, your mat and a chair for tricep dips. We will be using dip bars so this is an option if you like!
Content Creator is using 2 x yoga blocks for push ups (so deep push ups) but this is not necessary. You can perform regular push ups or even on push up bars is great!
We will begin with a circuit consisting of 5 exercises, with no specific rest in between each exercise. We will perform the circuit for 2 rounds in total! And in between each time we complete the circuit, we have 40 seconds rest.
The timer will be on for the circuit 40 seconds of work per exercise.
We then move to cluster sets!
The timer there will be only 20 seconds each set and 20 seconds rest, with each set performed for 6 sets in total!
The dumbbells Content Creator is using for your reference are 2 x 10 kg for push press and 2 x 4 kg for lateral raises. We also use 1 x 20 kg for the landmine rows!
Circuit x 2 rounds
DEEP PUSH UPS
LANDMINE ROWPUSH PRESS
DIPS
CROUCH TO PUSH UP
Cluster sets x 6 sets per exercise
20 work
20 rest
LANDMINE ROW
TRICEP PUSH UPS
DIPS
LATERAL RAISE
20 seconds per side, no rest
X2 sets
PUSH PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
FINISHER!
20/20/20/20
CHEST TO FLOOR SPRAWL
COBRA PUSH UPS
CHEST TO FLOOR SPRAWL
COBRA PUSH UPS
Those cluster sets really have they compound effect on tension within the muscles! entire back, shoulders and triceps felt the demand!
Slow and steady throughout… but you can rep it out during the finisher!
Enjoy this intense upper body workout! We think you really will!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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