This workout is designed with bulking in mind and hits all major muscle groups with efficient compound sets (two exercises that work the same muscles back-to-back). ‘The exercises are paired together purposefully,’ says PT Colette Nguyen, who programmed and demos the series. As long as you complete all eight moves once a week and hit the optimal reps, you should see changes within four weeks.
Instructions: Perform each move until you feel you can do only a few more reps with proper form, then go on to the next exercise in the compound set. Repeat each pair of exercises two or three times, resting for 60 to 90 secs between each round. You can either complete one compound set as a ‘sweat snack’ on four different days, or combine two sets for an upper-body day and a lower-body day.
Dumbbell chest press + Incline press-up
A
B
DUMBBELL CHEST PRESS
Lie face up on the bench, holding a dumbbell in each hand, elbows bent and forearms perpendicular to the floor and ceiling (A). Press the dumbbells towards the ceiling until your arms are fully extended, each fist directly above its respective shoulder (B). Reverse the movement to return to the start.
A
B
INCLINE PRESS-UP
Start in a high plank position with your hands placed wider than your shoulders on a bench (A). Lower your upper body down until your chest hovers 5cm to 10cm above the bench (B). Maintaining stiff legs and engagement throughout your torso, push away from the bench to return to the start.
Supported row + Supported swimmer row
A
B
SUPPORTED ROW
Lie face down on an inclined bench with your chin clearing the top, a dumbbell in each hand and your arms hanging towards floor (A). Pull your elbows up and back until the dumbbells reach your torso (B). Straighten your arms slowly to return to the start, allowing your torso to fully relax against the bench at the end.
A
B
SUPPORTED SWIMMER ROW
Lie face down on an inclined bench with your chin clearing the top. Hold a dumbbell in each hand with your arms extended to the floor (A). Leading with your little fingers and with your arms straight, raise the dumbbells diagonally behind you as high as possible, as if you’re forming the longer strokes of the letter A with your arms (B). Lower your arms slowly to return to the start.
18 %
The drop in muscle protein synthesis from a s
