Dan Drumm Fitness

Chest and back Antagonist superset workout, plus a bit of arms at the end because every day is arm day 😉💪🏻

Press ups
Pull ups

Incline db press
Db row (doubles)

Db fly
Landmine row

Cable flys
Rear delt flys

Bicep curl
Tricep ext

4x10
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Benefits of antagonist superset training

1. Time efficiency
2. Increased strength
3. Increased muscle growth
4. More calories burned
5. Overload
6. Muscular balance

My client smashing her one rep max 💪🏻100kg squat today 👏🏻👏🏻

Built the strength using an ascending pyramid starting from 70kg

Just need a little more depth but that will come now she's got a feel for the weight

I tend to train shoulders with a lot of volume, so i like to superset or tri-set most of my routine. I only do one pressing exercise as my shoulders respond better to raises. The key is to listen to your body and do the exercises that work for you.
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1. Dumbbell shoulder press 4x10
2. Heavy partials / lighter full lateral raises 3x10
3. Lateral raises / front raise / rear delt fly 3x10
4. Prone barbell front raises 3x10
5. Upright row (with rope) 3x10
6. Cable rear delt fly 3x10
7. Dumbbell shrugs 4x12
8. Smith machine shrugs (behind back) 3x10

The first six week challenge is done! Well done to everyone who took part, amazing effort from everyone!!

We start again on the 3rd July

Here are a few clips from lasts nights session

Alternative high row using cable machine. Great exercise to hit the rear delts.

Looking to 🔥calories fast? Give this 3 minute Hiit circuit a try.
5 pull ups
10 box jumps
15 thruster
20 kb swings
Burpee until time is up
Repeat 2-4 times