It happens to the best of us – sometimes, you show up at the gym without any plan for what you’re going to do.

That was my situation the day I came up with this workout. All I knew was that it needed to be a lifting day for me, and I needed a “push” focus (meaning emphasize working the muscles involved with vertical and horizontal pushing motions – chest, shoulders, triceps, quads, glutes).  Usually I come to the gym with an outline of a workout, if not a very specific workout, but on this particular day I came up with this on the fly.

Since reactivating my gym membership, I’ve been like a kid in a candy shop with all the equipment/space I have access to now compared to my little bedroom gym setup I’ve been using over the past year.  As much as it’s fun, sometimes it’s a little overwhelming – I want to do all the things, but at the same jumping around from one thing to another isn’t my style or productive to my training goals.  To my surprise, this on-the-fly workout ended up being a really great, so I’m sharing it here in case anyone else needs some inspiration.

First off, don’t forget to warm up! 

And then for the good stuff….

This is a workout of supersets, which means you’ll be doing the exercises in each individual grouping (1, 2, 3, and 4) back to back with minimal rest in between exercises. After completing three rounds of a superset, you can rest up to 3 minutes before moving on to the next superset.  For example, you’ll start by completing 3 rounds of the exercises in Superset 1, taking as little rest as you can in between those barbell exercises.  After finishing the third round, you can rest for a bit before moving on to superset 2, where you’ll repeat that same format.  

This workout utilizes higher rep schemes, so use medium/light weights that are challenging for your ability level but still allow you to complete all reps with good form.  (And feel free to decrease weight in the 2nd or 3rd round of each superset if needed!) As usual, be sure to prioritize good form above all – it’s not worth injuring yourself or creating unhealthy movement patterns just so you can feed your ego by lifting a heavier weight.  If you need clarification on certain exercises, feel free to reach out to me in the comments here or on instagram, but remember – Google and YouTube are your friends.

Leave me any questions in the comments below, and if you give it a go, I’d love to hear how it went!



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