Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.
DIRECTIONS: With 75% of your 10-rep max, perform ladder sets using the barbell or dumbbell bench press. Complete four total rounds.
Reps: 2 Rest: 10 seconds
Reps: 3 Rest: 10 seconds
Reps: 5 Rest: 10 seconds
Reps: 10 Rest: 2 minutes
*Workout finisher courtesy of strength coach and fitness writer Lee Boyce, C.P.T. “The ladder set method is a good way to lift a moderate load for 20 reps, while allowing your ATP a chance to partially replenish itself by way of short breaks,” says Boyce. “As an aside, it destroys the chest.”
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Dustin Snipes / M+F Magazine
Machine and Pushups Giant Set Finisher
DIRECTIONS: Set the machine fly, incline hammer strength machine, incline smith machine press and cable crossover machine to a light to moderate weight.
Perform one set of 12-15 reps at each machine, doing pushups to failure between each machine. Complete three rounds without any rest.
*Workout courtesy of Tonnell Rodrigue, C.P.T. and IFBB Men’s Physique Pro. “I always use a giant set at the end of my chest workout as a finisher,” says Rodrigue. “The reason for this is because I don’t include a burnout set during my initial workout.”
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Per Bernal / M+F Magazine
Pushup Triset Finisher
DIRECTIONS: Try to reach at least 100 reps in one round of this finisher.
1A) Decline Wide-Grip Pushup Reps: to failure Rest: 15 seconds
2A) Incline Pushup Reps: to failure Rest: 15 seconds
3A) Diamond Pushups Reps: to failure Rest: 15 seconds
*Finisher courtesy of Rodrigue. “At the very end of my workout I’ll choose 3 pushup variations and perform a muscle failure set for each,” says Rodrigue. “My personal goal is to always reach over 100 reps between all three sets.”
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Steve Smith / M+F Magazine
Giant Set Shoulder Finisher
DB Lateral Raise Weight: 50 lbs each Reps: 10
DB Front Raise Weight: 45 lbs each Reps: 10
DB Lateral Raise Weight: 40 lbs each Reps: 10
DB Front Raise Weight: 35 lbs each Reps: 10
DB Lateral Raise Weight: 30 lbs each Reps: 10
DB Front Raise Weight: 25 lbs each Reps: 10
DB Lateral Raise Weight: 20 lbs each Reps: 10
DB Front Raise Weight: 15 lbs each Reps: 10
DB Lateral Raise Weight: 10 lbs each Reps: 10
DB Front Raise Weight: 5 lbs each
*Finisher courtesy of Rodrigue. “At the very end of my workout I go straight to the dumbbell rack,” says Rodrigue. “Note that this area has to completely clear.”
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Biceps Finishers: 21’s
DIRECTIONS: Do seven reps of the partial curls with forearms to parallel, seven reps of the partial “peak” curls, and seven standard dumbbell curls, without rest between sets.
1A) Partial Standing/Seated DB Curl (forearms to parallel) Reps: 7
Rodrigue says: Grab a dumbbell in each hand and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the starting position.
2A) Partial Standing/Seated DB “Peak Curl” Reps: 7
Rodrigue says: Curl the weight all the way up to your shoulders, then back down, stopping halfway. Perform curls from halfway to full contraction.
1A) Bodyweight Dips Reps: to failure Rest: 15 seconds
2A) Diamond Pushups Reps: to failure Rest: 15 seconds
3A) Triceps Bench Dips Reps: to failure
*Finisher courtesy of Rodrigue.
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James Michelfelder / M+F Magazine
Abs: 8 Round Superset
DIRECTIONS: Perform this as a superset, resting for 10 seconds between exercises and as needed between rounds.
1A) Hanging Knee Raise Reps: 20 Rest: 10 seconds
2A) Hanging Leg Raise Reps: 20 Rest: as needed
*Finisher courtesy of Rodrigue.
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Eight Round Plank Superset
DIRECTIONS: Perform this as a superset, resting for 10 seconds between exercises and as needed between rounds.
Forearm Plank Duration: 1 min Rest: 10 seconds
Running Man Situps – While lying on your back with legs extended, simultaneously bring your right arm to your left knee, bending the knee as you raise your torso. Return to start position and switch sides. Duration: 1 min Rest: 10 seconds
*Finisher courtesy of Rodrigue.
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Back: Triset Finisher
DIRECTIONS: Perform four rounds of this triset, resting 2 minutes between each round.
1A) Pullups Reps: to failure
2A) Eccentric Pullups Reps: 6 – Hang from a pullup bar, explosively do a pullup, then slower lower yourself down so arms are hanging straight.
3A) Reverse Grip Lat Pulldown Reps: 10
Boyce says: To destroy the lats from every possible angle, doing these three exercises in succession tap into both the positive and negative aspects of the rep, causing total muscle fatigue as part of a giant triset.
*Finisher courtesy of Boyce.
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Deadlift Superset Finisher
DIRECTIONS: Perform 3 rounds of this barbell complex, resting two minutes between each round.
1A) Barbell Deadlift Reps: 10
2A) Barbell Bentover Row Reps: 10 Rest: 2 minutes
Boyce says: Perform as a complex, using the same bar and weight. At your levels of fatigue by the end of your back workout, keep the deadlift load light (50% of your actual 10 RM would be perfect for this complex).
Boyce says: Take traditional farmers walks and up the octane by wrapping towels around the handles where you hold it. After prepping the bars or dumbbells, proceed to perform typical farmers’ walks, trying to cover as much distance as possible before letting go. Aim for 10 minutes of work, with minimal breaks for rest.
*Finisher courtesy of Boyce.
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PAVEL YTHJALL / M+F Magazine
Leg Press Finisher
DIRECTIONS: Add your bodyweight equivalent to the leg press machine (not including the cradle) and perform continuous reps for 2 minutes. The rules: you may rest pause with extended knees but you can’t rack the weight. Every rep must have full range of motion and the goal is to perform as many quality reps as possible. Perform 2-3 rounds of 2 minutes, and rest as long as needed between rounds.
Machine Leg Press Sets: 2-3 Duration: 2 minutes
Rest: as needed
*Finisher courtesy of Boyce.
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Hip Circuit Finisher
DIRECTIONS: Perform this triset for five rounds, resting 90 seconds between rounds.
A1) Cable Pull Through Reps: 15
A2) Romanian Deadlift Reps: 10
A3) Standing Broad jump Reps: 6
Boyce says: This circuit would gradually ask for more of your high threshold motor units and fast twitch fibers to be involved as the exercises progress, making the first exercise serve as a “primer” for the second, and the second a “primer” for the third.
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James Michelfelder
Full Body: 10 Minute AMRAP
DIRECTIONS: Perform as many reps as possible in 10 minutes. Completing two rounds is a good start. Increase time to 12-15 minutes after trying this circuit a couple of times.
Kettlebell Goblet Squat (50lbs) Reps: 10
Glute Bridge Reps: 10
Cannonball Situp Reps: 10
Burpee Reps: 10
Box Jump Reps: 10
*Workout courtesy of Mark Barroso, SGX.
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Andrija Nikolic / Getty
15 Minute AMRAP
DIRECTIONS: Perform as many reps as possible in 15 minutes. Aim for two rounds.
