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This killer chest and back pump from Steve Cook shows it’s not about how long you spend in the gym but it’s what you do when you’re in there that counts.
This workout is focused around high rep, high intensity super sets.
It might not seem like much but do not underestimate this workout – trust us, you’re guaranteed to feel the burn.
The work out
Incline bench press / rope pull over super set (3 sets of 15 reps)
Pull-ups (as many as you can manage) / seated cable chest fly (15 reps)
Single arm dumbbell neutral grip press / seated row super set (3 sets of 12-15 reps)
5 round challenge
Rope extensions / Bicep curls (12-15 reps)
Abs as a rest period (Abs? As a rest period? Are you sure Steve?)
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You might not be exploring the down under (check out Steve’s video to see some of the cool things he gets up to) but, if you’re short on time, super sets are a great way to get a pump and speed up your workout.
This workout also alternates between compound and isolation exercises, which means you’re challenging multiple muscle groups while also getting the targeted pump you need.