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. I will be using dip bars so this is an option if you like!

I am 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 I am using for your reference are 2 x 10 kg for push press and 2 x 4 kg for lateral raises. I also use 1 x 20 kg for the landmine rows!

Circuit x 2 rounds
DEEP PUSH UPS
LANDMINE ROW
PUSH 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 that compound effect on tension within the muscles! My 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! I think you really will!

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/hPi79mq_1rE
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.