Are you feeling bored of your usual routine and workout schedule? Don’t despair, at Stack House Gym in Rayleigh and Southend-on-Sea, our Personal Trainers are always designing fun, functional and effective workouts designed to help you get the most out of your training. In this post you will find a push and pull workout that is high intensity but low volume. Perfect for bodybuilding and focussing on perfect technique, muscle contraction and building strength.Created and demonstrated by Aidan Cook, Personal Trainer at Stack House Gym in Westcliff-on-Sea in Southend. HIGH INTENSITY, LOW VOLUME PUSH DAYTo get the most out of this session, train to or close to failure. Push yourself and squeeze each rep. Focus on your technique and muscle contraction so you can get the exercises completed within the rep range prescribed. MAKE EACH REP COUNT!Two sets per exercise in total. Rest for one-two minutes in between each set. For the first set you will use a heavier weight, then reduce the weight used by 10-15% as your next sets have more reps. Makes sure you do a good warm up before getting started!SET ONE: 6-8 REPSSET TWO: 10-12 REPS1) SMITH MACHINE INCLINE PRESS / DUMBBELL BENCH INCLINE PRESS2) MACHINE SHOULDER PRESS / BARBELL SHOULDER PRESS3) MACHINE CHEST PRESS / BARBELL BENCH PRESS4) DIP MACHINE5) CABLE LATERAL RAISES / DUMBBELL LATERAL RAISES6) PECTORAL FLIES ON MACHINE OR WITH DUMBBELLS CLICK HERE FOR AIDAN’S DEMONSTRATION.HIGH INTENSITY, LOW VOLUME PULL SESSIONAs above, MAKE EACH REP COUNT!Makes sure you do a good warm up before getting started!SET ONE: 6-18 REPSSET TWO: 10-12 REPS1) SNATCH GRIP DEADLIFTS2) T-BAR ROW3) LAT PULLDOWN4) WIDE GRIP CABLE ROW5) HAMMER CURLS6) SINGLE ARM CABLE BICEP CURLCLICK HERE FOR AIDAN’S DEMONSTRATION.Give these workouts a try on your next session and share your results and feedback with us. Follow us on Instagram for more workout inspiration.Fancy training at Stack House Gym? Book a free gym tour or register your interest for a free pass. We look forward to welcoming you soon.
