Ryan Heffernan with FOCUS NYC demonstrates a three-part workout to take your fat-burning efforts to the next level.
CIRCUIT ONE: 3 rounds
DEADLIFT x 5
DB CHEST PRESS x 8
CABLE FLY x 10
TRICEPS STRAIGHT BAR PRESSDOWN x 12
Rest 1:15 to 1:30 before sets two and three.
Tips:
- Select a weight for the deadlift that you can pick up 5 times with a few reps left in the tank (think 8 reps for 5). This is also the main exercise so make sure to take your time and focus on your form.
- The chest press should be hard, but with enough energy left to get through the fly as well as the press down with good form, ideally one rep before complete failure.
- The ladder portion of the circuit is designed to stimulate growth in the chest and triceps, while keeping your heart rate elevated after the deadlift.
CIRCUIT TWO: 3 rounds
FRONT SQUAT x 8
WIDE-GRIP PULL UP x 8-10
EZ BAR BENT OVER ROW x 10
BENCH REVERSE FLY x 12
Rest 1:15 to 1:30 before sets two and three.
Tips:
- Select a weight for the front squat that you can squat for 8, and have a few reps left (think 10 reps for 8). The front squat is the main exercise of the circuit, so take your time and focus on the quality and depth of each rep.
- The pull up should be to failure each set, add weight if necessary. Then lighten the load if needed on the bent over row and the reverse fly to ensure that you hit the appropriate number or reps.
- The ladder portion of the circuit is designed to stimulate growth in the lats and mid/upper back, while keeping your heart rate elevated after the front squat.
FINISHER: 5-8mins, complete as many rounds as possible
DB PUSH PRESS x 15
KETTLEBELL SWING x15
PUSH UPS x 15
DB CURL x 15
BENCH DIPS (feet elevated) x 15
LANDMINE ANTI-ROATATIONS x 8
- Select weights for all exercises that you can handle for a large number of repetitions, think speed over power.
- The point of this circuit is to finish off the workout. Basically you should try to move as fast as possible for the entire 5-8mins.
- Place barbell in corner of wall if no landmine available.