Blog - Page 2 of 15 - CHASE PERFECTION

Back & Chest Workout


Give this back and chest workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell

A) Wide Grip Lat Pulldown (12/10/8/20)

Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.

B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo 

Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.

C1) Low Long Pulley Row – Narrow Grip (3×15)

Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.

Superset with…

C2) Straight Arm Pulldown (3×15) – 2020 Tempo

Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.

D) Peck Deck (20/20/10/10)

Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.

E) Incline Plate Loaded Press (3×10)

These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.

F1) Machine Chest Press (3×12)

No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.

Superset With…

F2) Incline DB Hex Press (3×15)

Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.

Give this session a go and let me know how you get on.

Tim

200 Rep – Press Up Pull Up Challenge


press up pull up challenge

Now this is a simple one that will get your lunges blowing and chest/back pumped in seconds! All you have to do is perform 200 reps in one go – Simple!

The rules are straight forward…

Reach a total of 200 reps as fast as you can by only performing press ups and pull ups. Perform as many press ups as you can in one go, then go straight into pull ups. Then go straight back into press ups, then pull ups and repeat this cycle until you reach a total of 200 reps of both exercises combined.

For the press ups go for hand just over shoulder width apart and for the pull ups go for an overhand grip just over shoulder width.

Check out Tim’s go at the challenge:

200 REP PRESS UP PULL CHALLENGE VIDEOpress up pull up challenge

GVT Inspired Leg Workout


Narrow foot leg press

Give this GVT inspired leg workout a go from Tim!

GVT (German Volume Session) is a technique where you perform 10 sets of 10 reps with the same weight. This has been performed in this workout on the leg press with 2 different foot positions.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) 45 Degree Leg Press – Normal Foot Position (5×10)

Place feet hip width apart in the middle of the platform, so you work both your quads and hamstrings evenly. Try to keep the weight the same for all 5 sets.

B) 45 Degree Leg Press – Narrow Foot Position (5×10)

Place feet together in the middle of the platform. This will hit the outer sweep of your thighs. Reduce the weight from the weight used on the normal foot position leg press.

C1) Glute Ham Raise (4×12)

Ideally you will use a GHR (Glute Ham Raise) machine for this exercise. If you’re gym doesn’t have one of these, then you can often perform this exercise on a lat pulldown machine…facing away from the machine, with your knees on the pad and heels under the knee pads.

Superset with…

C2) Leg Extension – Feet Together (4×20)

Try to keep your thighs and feet together throughout each rep.

D) Walking DB Lunges (4×24) – 12 per leg

Grap a pair of dumbbells and lunge for 24 steps or 12 steps in one direction and 12 back. Keep your chest and back upright throughout the set.

Let me know how you get on.

Tim

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