Team Powertec athlete Rob Riches demonstrates the best Push/Pull exercises on the Powertec Compact Gym.
About Rob Riches
Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).
Hi! I’m Rob Riches part of Team Powertec and behind me is the all-new Levergym Compact Gym. On today’s show we’ll be looking into maximizing your workouts with the minimum amount of time using a combination of push/pull exercises.
Basically, what this entails is starting on a large muscle group such as the chest, followed immediately by a dropset with a smaller muscle group – the biceps, in example. Therefore, minimizing rest times between work sets but maximizing your intensity.
First exercise is Bench Press to start off with the chest. The next exercise that I’m gonna drop set down to is going to be a Close Grip Bicep Curl so usually, one might train their triceps with the chest but I think my triceps are already getting a bit of a workout by helping me with that Bench Press. So I’m gonna switch over to biceps and pretty much hit chest, triceps and biceps within two quick movements. But first, I need to get a different attachment and set up the compact gym.
In the time that it would normally take me to perform one set and then allow a 60-90 second rest period, I’ve already done two quite intense exercises focusing on my chest, involving the shoulders, the triceps, and now my biceps. So that shortened my entire workout to pretty much half. Now I’m gonna keeps things moving and switch up the Compact Gym to the top setting and focus on my back, and switch it up and hit some triceps too.
Now for the back, I’m gonna start off on a narrow underhand pull down. This will help me focus on my inner and upper portion of the back before switching over to my drop set and a smaller muscle group hitting the outer portion of my triceps.
Final exercise in this short 4-part circuit, that’s the outer portion of my triceps to really get that horse-shoe definition showing. You know, this range of movement really does keep you focused on the particular area that you are training. So the same positioning and the same weight allowed me to really feel my inner back working and then switch over straight into my triceps. Meaning that, in the time it would have taken me to do may be 2, utmost 3 normal work sets on a bench press, I’ve since worked chest, hit my biceps, back and triceps. Two or three circuits of this in the same time to complete one full work set of that chest exercise is a great way to maximize your intensity; increase fat burning; minimize your time; and minimize the space with the new Levergym Compact Gym.
For more exercises and to see all my other training videos check out powertecfitness.com.
I’m Rob Riches, I’ll see you here back soon.