These five workout finishers will give you the pump you’re looking for when you leave the gym.
Let’s face it, somewhere down inside everyone’s core we all want to look pumped up, jacked, yoked, whatever you want to call it. Athletes are just the same. There is nothing wrong with adding a little pump to the end of your workout to finish things with a bang. The key, however, is minimizing the time it takes to maximize your “pump”. These 5 finishers below will put an exclamation point on the end of any workout to help you build muscle and burn fat, while truly testing what you have left in the tank.
1) Slide Board Intervals
After a leg dominant day, finish with 4 reps (of 20-30 seconds) sliding side-to-side as fast as you can. Rest 60 seconds in between each set. Make sure to keep your hips down (I like to call it “being athletic”) and your chest should be up so that someone watching can read your shirt. Walking stairs, of simply getting out of bed the next day, could be an interesting sight.
a) If you don’t have a slide board, no problem. Get some booties, or make some out of felt or semi-slick like material. You can perform these in most University or High School hallways using the walls as your barriers to push against.
2) 20-1 Bar Pushups
This finisher all depends on you, how fast you can getit done, and done correctly. Place two 2.5 lb or 5 lb plates on the floor, and place a barbell on top of them. The large ring of the barbell should fit firmly into the holes of the plates so that bar will not slide or move. Take a normal pushup grip and perform proper pushups (chest all the way to the bar and lockout of elbows at the top). Perform a falling pyramid of reps (20, 19, 18, 17, 16………..1) until you’ve reached 1. The rest allowed is as long as you need before performing the next set of reps.
a) If you can’t do all the pushups, drop to your knees to finish the reps.
b) For your first time you can start at 15 or 10 reps until you get more advanced.
3) Wrist Roller + Barbell Reverse Curl
You can do this finisher at the end of any day. Get a wrist roller with 5-10 lb on the end of it, as well as a barbell with 5-10 lb on each side (depending on your strength level). You’ll perform these for five minutes straight, without rest. Use the wrist roller up-and-down two (2) times before doing eight (8) barbell reverse curls. Once you’ve finished, you’ll repeat without rest until the five minutes is up.
a) Make sure, in doing the barbell reverse curls, that you don’t allow your wrist to bend back at the top of the curl. Instead, keep your wrist straight the entire rep.
b) Remember you’re doing five straight minutes of this, which means the weight should not be heavy to start.
c) If you don’t have a wrist roller, you can use a PVC pipe while a partner holds it or wrist roll the barbell while it’s on the pins.
4) Drop Bench Shoulder Press
A great finish to any pressing dominant day. Start an adjustable bench up at 90 degrees (the same as it would be for a DB military press). Perform 8 reps of DB military press, and then lower the bench one hole. Perform 8 more reps before lowering the bench once again. Continue to do this until you have lowered the bench 4-5 times. The only rest that you get is to lower the bench to next level. The weight shouldn’t change during this exercise, so choose your weight wisely. On your second set, start the bench as you finished (flat) and work your way up to the military position.
a) If your bench has numerous holes to adjust to, only choose 5 levels to press at to complete one set
b) Perform 2 total sets of this finisher
5) Run the Rack + OH Extension (arms)
Literally the best way to pump up your arms. Ready? Choose a weight you can get a strict 8 reps of DB hammer curls with to start. Perform 8 reps on each arm, alternating each rep. Once done, grab a 25-45 lb plate and do 10-15 reps of overhead triceps extension. Your palms should be facing each other as well as your elbows in by your ears during this exercise. After that, take a quick walk to the opposite wall before returning to do the superset once again.
a) You will perform 6 total sets of curls and 6 total sets of overhead triceps extension
b) The weight should follow this example, though you may have to modify depending on your strength level
You’ve got the tools you need to build muscle, burn fat, and get your pump on. Now go to work! End your workout with any of the finishers above and you’ll never go back to post workout cardio before your Friday night date.
To maximize your recovery after performing these finishers 1R would recommend the following supplements: