With the launch of our brand new pre workout Insanity, Bio-Synergy ambassador Grant Tosner shared an exclusive workout to put to the test. So, will you train insane or remain the same? #MakeItHappen
Warm up
Press ups - 50 / 40 / 30 / 20 / 10
DB lateral raises 3 x 10 ( light weight )
Tricep rope extensions 3 x 10 ( light weight)
Exercise 1
flat bench warm up 2 x 20 reps ( light weight )
Flat bench
5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 2
Clean and press 5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 3
Weighted Dips 5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 4 ( superset )
Cable flys / Press ups 3 x 14
30 seconds rest
Exercise 5 ( superset )
Side lateral raises / DB Press 3 x 14
30 second rest
Exercise 6 (superset)
Tricep push downs / close grip press ups 3 x 14
30 seconds rest
FINISHER
3 rounds of press ups
1 minute rest
Keep track of your count each round and then try and beat it every time you start again.
Warm up
Press ups - 50 / 40 / 30 / 20 / 10
DB lateral raises 3 x 10 ( light weight )
Tricep rope extensions 3 x 10 ( light weight)
Exercise 1
flat bench warm up 2 x 20 reps ( light weight )
Flat bench
5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 2
Clean and press 5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 3
Weighted Dips 5 x 5 ( pick a weight you can just about hit 5 reps with )
Rest - 3 minutes between each set
Exercise 4 ( superset )
Cable flys / Press ups 3 x 14
30 seconds rest
Exercise 5 ( superset )
Side lateral raises / DB Press 3 x 14
30 second rest
Exercise 6 (superset)
Tricep push downs / close grip press ups 3 x 14
30 seconds rest
FINISHER
3 rounds of press ups
1 minute rest
Keep track of your count each round and then try and beat it every time you start again.
