These workouts follow a superset protocol, where you perform two different exercises back-to-back. It’s an efficient way of stimulating the working muscles to grow bigger. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio.

For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.

Superset 1

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

1A Dumbbell bench press

How to:

  • Lie flat on a bench holding a dumbbell in each hand.
  • Brace your core, drive your feet into the floor and press the weights up until your arms are fully straight.
  • Slowly lower back to the start.

Related article: The 5 Best Triceps Workouts for Bigger and Stronger Arms

1B Dumbbell flye

How to:

  • Lie flat on a bench holding a light dumbbell in each hand with your arms straight above you.
  • Keeping your core tight, slowly lower the weights out to the sides until you feel a good stretch across your chest.
  • Squeeze your chest muscles to return the weights to the start.

Superset 2

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

2A Feet-up bench dip

How to:

  • Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible.
  • Bend your elbows to lower your hips towards the floor, then press back up powerfully to return to the start.

Related article: Triceps Workout: 3 Superset Workout Routine For Killer Triceps

2B Cable press-down

How to:

  • Stand in front of a cable machine holding a straight bar attached to the high pulley with an overhand grip.
  • Keeping your chest up and elbows close to your sides, press the bar down until it touches your thighs.
  • Slowly return to the start.

3 Cable cross-over

Sets 2 Reps 10-12 (to exhaustion) Rest 1 minute

How to:

  • Stand in the middle of a cable machine, holding the D-handles attached to the high pulleys with a slight bend in your elbows.
  • Keeping your chest up and maintaining a slight elbow bend, bring your hands together to meet in front of your body.
  • Squeeze your chest muscles, then slowly return to the start.

Related article: Push Your Chest To Grow Brutal Size And Shape

4 Cardio: Treadmill hill climbs

Time 20 minutes

Start running on a treadmill set to 12km/h with one per cent elevation. Every 30 seconds increase the elevation by one percentage point until you need to press the stop button. Rest for a minute, then repeat.