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Sample workout: Total-body blitz

This is an excerpt from 100 Best Physique Workouts by Gareth Sapstead.

By Ashley Hodge

Why This Workout Is Effective

Looking for an awesome pump but struggling to fit in a workout? This one is for you, because its two giant circuits should only take you 20 to 30 minutes to complete!

Instructions

Perform three rounds of each giant circuit. Complete all three rounds of circuit A (exercises A1-A4) before moving on to circuit B (exercises B1-B5), resting for 90 seconds to two minutes between each circuit. This workout is designed for you to focus on the mind–muscle connection.

How to Progress

If you are aiming to progress this workout, here are some tips:

• Increase the weight, band tension, or machine setting when your current resistance feels manageable for all reps with solid form.
• Aim to increase weight by 2.5 to 10 percent at a time or to move up to the next band level.
• If you can’t increase weight just yet, focus on beating your rep count by one or two reps per set, especially on BW or banded movements.
• Once you are able to hit the top end of the rep range for two or three consecutive sessions, it’s time to increase the load.
• Change the loading modality (e.g., use a cable instead of bands).

More Excerpts From 100 Best Physique Workouts

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