For visible results in a week you need the growth hormone (GH). But bicep curls won’t cut it – compound moves give the spike you’re after. It’s simple: the more muscles you use, the more GH is pumped out. This workout has two supersets and a final ‘pump’. Do it three times a week, making the last session the day of your night out.
Complete one set of squats, rest for 45 secs, then move on to the pull-ups. After a 30 secs breather, go back to the squats. Repeat until you’ve done four rounds total, then move on to lunges.
01 Barbell Squat
Sets: 4 / Reps: 8 / Rest: 45 secs
Stand with your feet shoulder-width apart holding a barbell across your upper back with an overhand grip. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.
Sets: 4 / Reps: 8 / Rest: 30 secs
Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.
Complete one set of lunges, rest for 30 secs, then move on to the dumbbell press. After a 30 secs breather, go back to the lunges. Repeat until you’ve done three rounds total, then move on to the lateral raises.
03 Walking Lunge
Sets: 3 / Reps: 10 / Rest: 30 secs
Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.
04 Forty Five Degree Incline Dumbbell Chest Press
Sets: 3 / Reps: 10 / Rest: 45 secs
Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
05 Lateral Raise
Sets: 1 / Reps: To failure / Rest: 45 secs
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.