The set or exercise of your workout has the chance to make all the difference in your routine so don't go soft when the time comes! Below are some ways to add some bang to the end of your workouts.
1) Chest Press with plate pyramid
Set up 1 of each of the following 5lb,10lb,25lb,35lb and 45lb next to a flat bench. This works good with a spotter or partner to hand you the plates but it can be done without one as well. Start by pressing the 45lb plate from chest to lockout for 20 reps.Then, immediately grab the 35lb plate and rep out 20. Repeat this with the 25, 10 and 5 lb plates and then go back up the pyramid. When you get to the light plates try and move faster with the reps. If this becomes to easy then try going up and down the pyramid 2x.
2) Chinup isometric hold
Get yourself into the top position of a chinup and hold for as long as possible. Focus on squeezing the biceps as hard as you can. Hang on until you literally cant anymore. Even if you start to fall from the starting position keeping holding on until you have to let go. The time day you try this see if you cant beat your time.
3) Partner pause and press
Put about 50% of your 1 rep max on the flat bench press. Have a spotter be ready behind the bench. Lower the bar to your chest and then start lifting it up. Press it about 2 inches above your chest and then have your spotter put his hand against the bar to stop it. Press against his palm for 10 seconds letting them do the counting. Then press it about 6 inches away from your chest and again have your spotter stop it with their hand. Press against their hand for 10 seconds. To finish totally lockout the bar and hold it there for as long as you can.
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