Finish Strong: 5 Workout Finishers For Maximum Gains

If you aren't satisfied until your muscles scream for mercy, these workout finishing techniques may be just what the iron doctor ordered.

Picture this: You're cruising through your workout at 100 miles per hour, blasting past everything in your way. You zoom through every exercise listed on your training log at a breakneck pace, feeling like a million bucks. You smash your last movement and, much to your dismay, you've still got plenty of gas in the tank. What gives? If this sounds familiar, it's time for a finisher.

Finishing techniques are designed to help you get maximum growth from any workout. They ensure you leave every ounce of energy in the gym and get the biggest bang for your exercise buck. They help you end an "average" workout in a brutal way, ensuring that no weight is left unturned or fiber untrained. The following list of finishing moves will help you squeeze every ounce of growth from any workout.

Legs /// Pressing the Issue

Load up the leg press with a load that would require moderate effort at 10 reps, and start with your feet high and close for hamstring emphasis. Hit the 10 reps. To focus on your quads, change your foot position so your feet are low and wide, and then hit 10 more reps. After the 10th rep, lower your feet into a calf press position and knock out 10.

After the 10 calf presses, rest for 10 seconds, and start over by performing nine reps for each movement. When you finish nine calf presses, rest for nine seconds and start over again at eight reps for each exercise. Continue for seven, six, five, four, three, two, and one rep. By the end of this massacre, you will have performed 165 reps total and will respect every rep as you crawl out the gym door.

Leg Finisher

Triset




Shoulders /// Plates of Pain

Grab a 5, 10, 25, 35, and 45-pound plate and find an open area so you have space and privacy. Start with the 5-pounder and perform 10 front plate raises. When you finish, drop the 5, pick up the 10, do 10 more reps, and immediately grab the 25. Repeat this action until you finish the same number of reps with the 35 and 45. When you finish 10 reps with the 45, rest for 10 seconds, pick up the 45 again, and start over with 10 more reps. Work your way back down until you finish 10 reps with the 5-pound plate.

Shoulder Finisher
  • Front Plate Raises Front Plate Raises

    Front Plate Raises

    5 sets of 10 reps adding weight each set
    , 5 sets of 10 reps reducing weight each set



Chest /// Push Your Pecs

Find a bench or a platform where you can elevate your feet. Get in a push-up position with your hands on the floor and your feet on the bench. Start doing push-ups until you reach failure. Rest for 15 seconds and do more push-ups with your hands and feet on the floor. When you hit failure, rest for 15 more seconds and elevate your hands, keeping your feet on the floor, and go to failure for a third time. Now you're cooked.

Chest Finisher



Arms /// 100-Rep Revolution

Find a flat bench and load up a bar with enough weight that makes 25 reps tough but achievable. Start with 25 reps of close-grip barbell curls. When you finish, immediately change to a wide grip and perform 25 more reps. Then lay on the bench with the bar, perform 25 skull crushers (lying triceps extensions), and end with 25 close-grip bench presses. When the smoke clears, you will have performed 100 reps total, and your arms will be shaking.

Arms Finisher



Back /// Row, Row, Row

Find a seated row machine or a low-cable pulley and load it with weight that you can lift for 20 reps with moderate effort. Lift the weight with a one-count and lower the weight with a six-count. Make sure you get a good stretch with each rep and don't cheat yourself. These are called negative reps. If you think your grip will give out before your lats, use straps to help. When you reach failure, rest for 15 seconds and go to failure again. This will set your back on fire.

Back Finisher


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Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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atokad

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atokad

I usually do 21's and dips as my finisher (arms)

Mar 14, 2013 6:13pm | report
 
RaidersFan21222

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RaidersFan21222

hell yeah 21s kill me love it

Apr 3, 2013 10:18pm | report
carguy123

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carguy123

agreed

Apr 9, 2013 10:13am | report
snagga_shee

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snagga_shee

What about Fst-7 .. Better than all those tips

Mar 14, 2013 7:29pm | report
 
mcsstromberg

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mcsstromberg

i agree, isolation training fst-7 is the way to go at the end, if it don't kill em, you ain't trying. no excuses.

Mar 14, 2013 8:19pm | report
fmphillips

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fmphillips

I <3 FST-7 ...honestly i think it works wonders

Mar 15, 2013 1:28am | report
rocklockridge

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rocklockridge

I like FST-7 as well. Just something different was all I was offering here. Strategies to change things up and make workouts interesting. Thanks for the feedback.

Mar 15, 2013 4:47am | report
nick.grohall

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nick.grohall

I love fst7. especially in the cable crossover station,.

Mar 18, 2013 2:19pm | report
23Banks

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23Banks

what is fst7?

Mar 21, 2013 1:04pm | report
RaidersFan21222

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RaidersFan21222

Basically you just choose an exercise in your routine and you do 7 sets straight of that exercise and you only get to rest for 30 to 45 seconds between sets, its brutal but I believe its only for one exercise you choose but dont quote me on that.

Apr 3, 2013 10:21pm | report
BatteryBackup

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BatteryBackup

This looks brutally fantastic.

Mar 14, 2013 10:00pm | report
 
TonedJordan

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TonedJordan

I have always been led to believe that negatives involve getting assistance on the contraction phase with a heavy weight that you cant normally lift alone. So either a spotter helping you lift it, then lower over 6 seconds. Or if its a one handed exercise then use two hands to lift, then one hand to lower over 6 seconds.

That way of doing negatives is so much better than using a weight you can do 20 reps with and just increasing the negative surely? Always gives me awesome doms

Mar 15, 2013 7:35am | report
 
PDeV1

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PDeV1

I'll try this. I usally do a final drop set, and I range reps around 50-75. But 100s reps looks good.

Article Rated:
Mar 15, 2013 8:38am | report
 
Agabekov

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Agabekov

Amazing articles, kicked the crap out of my legs! Tomorrow chest!

Mar 15, 2013 8:47am | report
 
Qotu79

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Qotu79

Wow! ^^^ Somebody maximizes his "leg day"! Very nice!

Mar 15, 2013 9:12am | report
 
darrenash

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darrenash

If you can perform 165 reps on the leg pres after your leg workout, you didn't work out hard enough! I have trouble walking to my car after leg day.

Mar 19, 2013 3:42am | report
 
Cbenson12

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Cbenson12

Its maybe a better starter for leg day..

Apr 5, 2014 11:58am | report
fallenx

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fallenx

looks amazing, have to try it! :)

Apr 4, 2013 4:04pm | report
 
dhillon275

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dhillon275

what does 1060 tempo mean?

Apr 4, 2013 8:03pm | report
 
rocklockridge

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rocklockridge

One second to lift the weight, zero seconds to hold it, six seconds to lower the weight, and zero seconds at the bottom.

Apr 30, 2013 2:01pm | report
Vsenan

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Vsenan

Interesting article on finishing moves!!

Apr 6, 2013 11:14am | report
 
Showing 1 - 21 of 21 Comments

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