25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

The Final Touch

You’re soaking wet, you’re tired, you’re hungry, but the blood’s still pumping and you know you’ve got a bit left in the tank. You also know it’s that last bit of effort that will push you to the next level. It’s what separates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren’t intense, they are now.*images represent a piece(s) of the workout before the finisher.SEE ALSO: The 30 Best Back Exercises of All Time>>

The Full Body Flush

The full body flush is the ultimate finisher to boost your metabolism and fully deplete each muscle at the end of any workout. The movements are simple, but both the intensity and reps completed will be high.The Full Body Flush RoutinePerform each of the following exercises in consecutive order.
Each exercise is to be done for 25+ reps or until failure with proper form.A1. Inverted Row
A2. Push-ups
A3. Single Leg Step-up (perform one leg at a time)
A4. BurpeesTips:
a) When choosing weight, let the rep count dictate which weight you use. You want to be hitting that rep count or failing relatively close before.
b) Perform a full push-up in each burpee.
c) When doing the step-ups make sure that you’re driving your bodyweight through your heel, not your toe. This will place for stress on the glutes and less on the knee.SEE ALSO: The 30 Best Leg Exercises of All Time>>

Triceps Tripler

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it’s about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow! For these particular finishers you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.Warning: Don’t do them after every workout. Over a three-week period, focus on one muscle group, adding a finisher like this to your workout half to three-quarters of the days you’re training.Finisher 1Cable Pushdown Burnout SetReps: 1 set of 50 reps
Tempo: Fast on both the concentric and eccentric contractions.
Squeeze and hold for one second at the end of the exercise and use a very light weight. If you fail before 50, rest for five seconds, then continue.Finisher 2Burnout Giant SetThis is essentially a three-phase dropset using different movements. Start with a heavier exercise, then drop down to lighter and lighter weights.A1. Dips: 25 reps
A2. Skull Crusher: 25 reps
A3. Seated Dumbbell Triceps Press: 25 repsSEE ALSO: 5 Triceps Exercise Tips to Boost Growth>>

Explosive Plyometrics

Explosive power and speed is an athlete’s best friend when it’s game time. Increased force coupled with quickness and speed is one deadly and intimidating athletic combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you’re not where you want to be, it’s time to incorporate plyometric training into your routine.Warning: Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout and don’t overdo it.Plyometric Box Jump FinisherA1. Box Jumps
1 – 6 reps
Rest 60 SecondsStart from a stand still position on the ground. Squat down, then explode up to a box (or bench).
a) Land soft on the top of the box.
b) Let yourself down easily as to avoid stress on the knee and lower back.
c) Push yourself. Increase the height of the bench you use every couple of weeks.A2. Box Jumps
2 – 20 reps
Rest 120 SecondsRepeat this set 4 times and add to the end of a workout 1-3 times a week.Starting on top of a bench that is 16-32 inches high. Drop down to the ground, then explode back up onto the bench, spending as little time on the ground as possible.
a) Don’t let your heels touch the ground.
b) Make sure you regain your balance on the top of the bench before you descend to the ground.SEE ALSO: The 30 Best Abs Exercises of All Time>>

Whether you’re a combat sport athlete, have future aspirations to be one, or just want to be conditioned like one, you’ve got to find a balance of endurance and power. The following finisher can be added to the end of any workout routine to help build both attributes. Warrior Conditioning CircuitA1. Med ball slam
A2. Med ball pushup (alternating)
A3. Plyometric chinup
A4. Box jumpInstructions:1. Perform each of the following exercises in consecutive order.
2. Each exercise is to be done for 15 reps or failure (whichever comes first).
3. Repeat the circuit for 2 sets.Tips:a) Perform each exercise and fast as possible.
b) Plyometric chinup: Perform a normal chinup, but as you’re coming up, bring your knees up as well. At the top of the exercise, “jump,” releasing your hands    from the chinup bar, grabbing hold again as you descend.
c) You can replace med ball slams with sledgehammer slams if you have the right equipment.
d) Box jump: Start by standing atop a 15-inch (or higher) bench. Drop down, then jump back up atop the bench, spending as little time in contact with the  ground as possible.SEE ALSO: Build Muscle With Plyometrics>>

Descending Ladders For Bigger Chest

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pullup bar, and leg press machine. You even managed to fit in a few rounds of high-intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake, and head on home. But wait, if you haven’t included a “finisher”—usually a brutal one- or two-set single-exercise or circuit protocol—you aren’t really finished with your workout.Who doesn’t want a set of big pecs filling out the front of their T-shirt? This finisher will have your chest so pumped that it’ll enter a room a good four seconds before the rest of you steps through the door. And, as an added bonus, your triceps will also be on fire. You’re welcome.Descending Ladder Chest FinisherThis chest finisher is set up as a descending ladder utilizing dips and pushups.A1. Start with 7 reps of dips. Rest as little as possible.
A2. Perform 7 reps of pushups. Rest as little as possible.
A3. Perform 6 reps of dips, followed by 6 reps of pushups.Continue this descending rep pattern (5 reps of dips, 5 reps of pushups, 4 reps of dips, etc.) all the way down until you’re getting one rep of each movement.Tips:
a) The goal is to complete all the reps under control and with good form but rest as little as possible between sets. 
b) The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point.
c) If the finisher was too easy, try starting at 10 and work your way down to one next time. 
d) Or, if it was too difficult, start at 5 reps.SEE ALSO: The 30 Best Shoulder Exercises of All Time>>

Quad Killers

Your legs are a big, powerful muscle group that can impact things including sports performance, endurance and even affect growth in other areas aside from the legs. Even if you’ve got one of the most bad-ass leg workouts known to man, there’s no harm in giving them a good finisher. If you’re looking to polish off those quads right, give this drop set a shot. You’re getting your heavy lifting in, your time under tension, and you’re completely burning out the muscle.Leg Press
Drop Set Goal: Max out at 5 reps for each continuous set. 
– Perform 5 reps, drop by 10%; repeat 4 more timesTipsa) The trick is in dropping the right amount of weight. Too much dropped and you lose the effectiveness of the workout, too little and you’re not going to be       able to complete the rep count. 
b) Don’t drop complete plates. Load the leg press up with a couple 45 lbs plates, then 25 pound plates so the increments are smaller. 
c) If you drop too much weight, slow the exercise down and make it harder. Go slower on the eccentric AND concentric phases and try to max out at 5 reps. 
d) Drop the weight continuously. Don’t rack the weight after each 5 reps max.SEE ALSO: The Ultimate Leg Workout>> 

Rep Interval Challenge

If you’re struggling to shed off your last extra pounds or want to cut off some extra body fat, try adding this fast paced, high intensity interval routine to the end of your workout. Beware, the protocol might look simple, but we promise, it will beat you up and trim you down.Benefits:
a) Increase your metabolic rate for up to 24 hours AFTER training.
b) Burn more calories (and fat) in less time.
c) Avoid raised cortisol levels that can come with long cardio done after a workout.HIIT Metabolic Finisher1. High Knee Stationary Sprint (20 seconds)
    Rest 20 seconds
2. Heavy Bag Punches (20 reps per arm)
    Rest 20 seconds
3. *Bench Toe Touches (20 reps each leg)
    Rest 20 seconds – gloves off
4. Plyometric Push-ups (20 reps)
    Rest 20 seconds
Repeat for 2-3 Sets*Like a step up, place one foot on a bench and the other on the ground. Instead of using the elevated leg to propel up in a jumping motion, simply switch the position of your legs. Repeat this movement as fast as possible, touching each toe to the bench, alternating as fast as possible.Tips:
a) Keep your gloves on throughout the set. Don’t waste time taking them on and off. Only take them off on the last set so you can perform the ploy push-ups.
b) Go as fast as possible. You want to spike your heart rate as much as possible. As it drops back down to your resting heart rate, you’re going to burn a ton of fat.SEE ALSO: 7 Reasons You Need HIIT>>

Metabolic Cardio Mix-Up

Let’s face it, most guys finish their workout routines with a few sets of curls or hanging abs and call it a day. You see them sitting around chatting with their buddies talking about the deep burn, while you’re gearing up for your metabolically spiking workout finisher. You’ve fasted all morning and just finished the main part of your workout. Your body is a fat burning furnace and you’re gonna make the most of it.This metabolically spiking finisher will kick your calorie burn into high gear during and after your workout, thanks for the EPOC (excess post-exercise oxygen consumption) phenomenon. Basically, it takes energy to return your body to its pre-workout state, thus increasing your metabolism for hours after your workout. The result? A bigger, fitter, stronger you.Workout Instructions:1. The metabolic cardio mix-up incorporates sprints with body weight exercises for 10-minutes of hell fun. 
2. Perform the circuit below as many times in a row in 10-minutes. 
3. Perform twice a week with the aim of getting more work done in the 10-minute time frame.
4. Set up a treadmill at a level 5.0 incline and at a speed you can maintain for 15-seconds. 
5. Leave the treadmill on during the entire finisher (use the handrails to jump on and off).
Get a TRX ready on a pull up bar for suspension pushups, grab a 5kg slam ball and a skipping rope.Metabolic Cardio Mix-Up:1. 15-second treadmill hill sprint (incline level 5.0)
2. 15 suspension pushups
3. 10 split lunge jumps per side (perform alternating)
4. 5 pull-ups
5. 15-second treadmill hill sprint
6. 50 hops skipping rope
7. 5 tuck jumps
8. 15 suspension mountain climbers per side
9. 20 jumping jacks
10. 10 overhead medicine ball slamsSEE ALSO: 8 Cardio Tips to Burn Fat>>

Mixed Movement Metabolic Circuit

How about putting your metabolism into overdrive? This mixed movement finisher is ideal for burning calories in less time than traditional cardio, it will help avoid elavating muscle-destroying cortisol levels (which can accompany long cardio sessions) and increase your metabolic rate for up to 24 hours after training, resulting in more effective fat loss.Metabolic Finisher:A1. Med Ball Touches* (12 reps)A2. Box Jumps* (15 reps)A3. Skipping (30 second sprint)Rest 15 seconds (put on gloves)A4. Heavy Bag PunchesRest 60 SecondsRepeat this set 3 timesTips:Med Ball Touches: In a push-up position over a medicine ball, explode up and touch the top of the medicine ball. Repeat for 12 reps.• Bend arms as little as possible (you don’t want to do a full push-up). This is also a great triceps finisher.Box Jumps: Start on top of the bench, jump down, then explode back up to the top of the bench.• Spend as little time on the ground as possible.• Don’t let your heels touch the ground.Notes: Complete each exercise as fast as possible. As you progress week to week, minimize your rest periods in increments of 5 seconds.SEE ALSO: The Metabolic Circuit Training Workout>>  

Fat Incinerating Cardio

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” – usually a brutal one to two set single-exercise or circuit protocol – you aren’t really finished with your workout.Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers) they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits.Fat Incinerating Cardio FinishersNothing, and we mean, nothing will have you crawling out of the gym feeling like you gave it absolutely everything like a cardio finisher. And while so many gym-goers insist on keeping their conditioning separate from their strength training, this is the perfect way to bridge the gap.The Sprint FinisherIdeally you would perform this finisher on a track, field or a self-propelled treadmill, but a regular treadmill will work as well. Perform each sprint as quickly as possible. Rest periods should be 2:1, meaning that you should rest twice as long as the preceding sprint took to finish (for example, if the 100 yard sprint took 18 seconds, rest for 36 seconds before moving on to the 75 yard sprint).> 200 yard sprint> 150 yard sprint> 100 yard sprint> 75 yard sprint> 50 yard sprintThe Row FinisherToo often the rowing machine sits in the corner of the gym collecting dust. That’s unfortunate because it can be one of the most powerful conditioning tools on the cardio floor. Give the rower some much deserved love by completing this finisher (though you may not be feeling the love by the end of the workout).> 500 meter rowRest 3 minutes> 300 meter rowRest 2 minutes> 200 meter rowRest 1 minute> 100 meter rowSEE ALSO: 8 Cardio Tips to Burn Fat>>

Shoulder Dropsets

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pullup bar, and leg press machine. You even managed to fit in a few rounds of high-intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake, and head on home. But wait, if you haven’t included a “finisher”—usually a brutal one- to two-set single-exercise or circuit protocol—you aren’t really finished with your workout.Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers), they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits.Three-Part Shoulder Dropset FinisherShoulders are one of the only muscle groups that are made up of mixed fiber types, meaning they respond well to a combination of heavy strength work and strength-endurance rep ranges. This finisher focuses more on strength endurance and is the perfect way to end your shoulder and arm day with a serious, steady burn.Step 1: Choose a pair of relatively light dumbbells (we recommend starting with 10s or 15s the first time you try this).Step 2: Perform 15 reps of a lateral raise, followed immediately by 15 reps of a front raise, followed immediately by 15 reps of an overhead press.Finisher Notes:The first rep of the overhead press will feel weird and awful but stick with it, as it gets better with subsequent reps. This type of finisher utilizes what’s known as a mechanical dropset—rather than reducing the weight, you change the movement to put you at more of a mechanical advantage (the front raise is more mechanically advantageous than the lateral raise, and the overhead press is more advantageous than the front raise).Step 3: Rest for 90 seconds after the first round is complete and try to do the entire circuit one more time.SEE ALSO: Better Dropsets to Build More Muscle>>

Single Plate Complex

Complexes don’t have to be limited to barbells and dumbbells. Another common piece of equipment but uncommonly used for a complex is a plate. It completely changes the dynamics of the exercises and places a greater demand on your core, depending on the exercise performed. Plus, since most people haven’t seen plate complexes before, you’re going to look super innovative.INSTRUCTIONS> Grab a 45lb plate. Perform all the exercises in sequence and complete all the reps before placing the dumbbells down.> Perform 3-5 sets at the end of your workout. Do 8-10 reps per exercise and take 60-90-sec rest between sets.THE EXERCISES1. Plate Swings 
2. Bent Over Plate Rows
3. Reverse Lunge with Plate Twist (4-5/side)
4. Plate Curl to Overhead Plate Press
5. Overhead Plate Squat
6. Low to High Diagonal Plate Chop (4-5/side)SEE ALSO: Complex Routines for Strength Training>>

Down-the-Rack Bicep Burnout

Anyone that’s into working out completely understands the “holy sh*t” feeling when burning out a muscle group, even if it’s a small muscle group like the biceps. Sure, this isn’t an agonizing squat routine or an ego-busting CrossFit WOD, but this simple drop set protocol will leave your poor pea-shootin’ biceps screaming for days.Wrap up your regular routine, post up at the dumbbell rack and prepare yourself for an all-out assault on this muscle group.Down-the-Rack Bicep BurnoutOpening Set – Alternating Dumbbell Curl – chose a weight you’d fail at 4-6 repetitions. [Example: 40 lb. dumbbell]Drop Set One – attempt to get 2-3 additional reps [Example: 35 lb. dumbbell]Drop Set Two – attempt to get 2-3 additional reps [Example: 30 lb. dumbbell]Drop Set Three – attempt to get 2-3 additional reps [Example: 25 lb. dumbbell]Final Drop Set – drop 10 lbs. and attempt to get 4-8 additional reps [Example: 15 lb. dumbbell]Rules & Tipsa. There’s no rest in between drops. The point of this protocol is to “walk down the rack”.
b. Your first set should be heavy.
c. The following 2-3 sets should be dropped by approx. 5 lbs.
d. The final drop set should be dropped by 10-15 lbs. and you should attempt to reach a higher rep range to maximize the finisher

Giant Set for Chest

Your chest workout could have been one of your most hardcore yet, but sometimes you’ve still got some gas left in the tank. So next time you’re headed to the locker room, or prepping that post workout shake, turn yourself around and try this giant set. The goal is to here is to laugh in the face of fatigue and demolish any remaining muscle fibers by attacking the chest from nearly every angle for one round of five exercises. Oh, and resting is not an option.The Giant Set Chest Finisher Protocol>> Exercise One – Flat Dumbbell Bench Press x 12-15 reps>> Exercise Two – Incline Dumbbell Press x 12-15 reps>> Exercise Three – Dips (complete repetitions to failure)>> Exercise Four – Push Ups (complete repetitions to failure)>> Exercise Five – Flat Dumbbell Flyes x 20 repsRules & Tipsa. There’s no rest in between exercises
b. Select a weight significantly lighter than you’re used to. (this workout is high reps, high intensity and is geared to completely burn you out.)
c. If you cannot reach the reps above, rest 3-5 seconds and continue OR drop the weight by 5-10 lbs. and continue.
d. When completed, pound that post workout shake, load up on water and hit the sack because it’s time to grow.SEE ALSO: Get Arnold Schwarzenegger’s Chest>>

Full Body Resistance-Free Burn Outs

If you’re wrapping up your workout but still have gas left in the tank, want to make sure you’ve given it your all or even want to boost your muscular and cardio endurance – it’s time for a solid finisher.The following finisher is a bodyweight workout that will target the entire body and challenge yourself four different ways for each movement.THE WORKOUTLEGSMovement: Squat/Air Squat1. Perform as many reps of air squats as possible without breaking a consistent tempo – any pauses – you’re done.
* Rest 15 seconds2. Perform as many reps as possible, but this time lower yourself into the squat at a pace of 3-4 seconds then explode up.
* Rest 15 seconds3. Perform as many reps as possible, this time lower yourself quickly and slowly come out of the squat at a pace of 3-4 seconds.
* Rest 15 seconds4. Hold yourself in the lower squat position for as long as you can.
* Rest 15 seconds and move to the next movement.Want more than a finisher? Try this full leg workoutCHESTMovement: Push Ups1. Perform as many reps as possible without breaking a consistent tempo – any pauses – you’re done.
* Rest 15 seconds2. Perform as many reps as possible, but this time lower yourself into the press at a pace of 3-4 seconds then explode up.
* Rest 15 seconds3. Perform as many reps as possible, this time lower yourself quickly and slowly come out of the press at a pace of 3-4 seconds.
* Rest 15 seconds4. Hold yourself with your chest 1-2 inches off the ground for as long as you can.
* Rest 15 seconds and move to the next movement.Want more than a finisher? Try this full chest routine.BACKMovement: Pull Ups1. Perform as many reps as possible without breaking a consistent tempo – any pauses – you’re done.
* Rest 15 seconds2. Perform as many reps as possible, but this time lower yourself from the bar at a pace of 3-4 seconds then explode up.
* Rest 15 seconds3. Perform as many reps as possible, this time lower yourself quickly and slowly pull up to the bar at a pace of 3-4 seconds.
* Rest 15 seconds4. Hold yourself at approx. the mid-position of the pull up for as long as you can.
* Rest 15 seconds and move to the next movement.Want more than a finisher? Try this full back routine.CORE/ABMovement: Hanging Knee Raise1. Perform as many reps as possible without breaking a consistent tempo – any pauses – you’re done.
* Rest 15 seconds2. Perform as many reps as possible, but this time lower your knees a pace of 3-4 seconds then explode up. [keep spine neutral so core is always engaged]
* Rest 15 seconds3. Perform as many reps as possible, this time lower yourself quickly and slowly pull your knees up at a pace of 3-4 seconds. [keep spine neutral so core is always engaged]
* Rest 15 seconds4. Hold your knees at the top position for as long as you can.
* Rest 15 seconds and move to the next movement.Want more than a finisher? Try this full ab/core routine. SEE ALSO: The Caveman Full-Body Workout>>

The Shoulder Burn Out

Finishers are a great way to hit any remaining muscle fibers left intact from your “real” workout and can help develop a muscle group that’s lagging behind. If you’ve just finished up a great shoulder workout, but still have some gas in the tank, give one of these three finishers a go. When to do them: At the end of a workout. Benefits: Offer a complete change in rep count and tempo from other exercises you’ll be doing. Warning: Don’t do them after every workout. Over a 3-week period, focus on one muscle group, adding a finisher like this to your workout 1/2 to 3/4’s of the days you’re training. Set-up: Each shoulder finisher is a set in its own to be done at a light weight in order to burn out the muscle—with one exception: the drop set.Finisher 1Lateral Raise Reps: 1 set of 50-100 Tempo: Fast on both the concentric and eccentric contractions. * Bring the weight above shoulder height on each rep. If you fail, drop the weight for a couple seconds, then continue on.Finisher 2Drop Sets (Arny’s) Reps: 5 sets of 5 with no rest. Choose your max weight for Arny’s. Decrease that weight by 10-15% 4 times. Line each dumbbell up close so you can access them easily. * The goal is to max out 5 consecutive times, performing a total of 25 reps. Every time you hit 5 reps, drop the weight, and pick up the next heaviest (10-15% lighter).Finisher 3Reverse Pec Deck Flys Reps: 50 Tempo: Perform this exercise as fast as possible while maintaining good form. * It’s a great exercise for posterior deltoid development.SEE ALSO: Get Bigger Shoulders With 5 Easy Moves>>

Batter Your Biceps

The biceps are muscles that are very small in comparison to other groups, however, they recover very quickly. Using a finisher strategy will ensure you’ve fatigued every remaining fiber resulting in great gains, not to mention an incredible post-workout pump. Warning: Don’t do these sets at the end of every workout. Over a 3-4 week period, perform them 1/2 – 2/3 of the days you’re training. Then focus on another muscle group. Listen to your body, if you’re not recovering, perform them less.Finisher Option One: Partnered Alternating Dumbbell CurlsUsing a partner, complete the following rep scheme, alternating with each set. Each partner completes every set and rests while the other guy is working. Set 1: 20 reps Set 2: 18 reps Set 3: 16 reps Set 4: 14 reps Set 5: 12 reps Set 6: 10 reps * If you don’t have a partner, complete your set, then count to whatever the rep count is you just completed, and continue to the next set.Finisher Option Two: Single Arm Dumbbell Curl – Drop Set5 sets of 5 reps. No rest between sets. Drop the weight by 5 lbs. for each set. Tip: If you’re starting with a 40-lb. dumbbell curl, go 40, 35, 30, 25, 20 pounds with one arm, rest for 90 seconds, then do the other arm.SEE ALSO: 7 Curls for Bigger Biceps>>

-Minute Leg Press Challenge

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” – usually a brutal one to two set single-exercise or circuit protocol – you aren’t really finished with your workout.Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers) they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits.2-Minute Leg Press TestWhile this, and any other finisher, can be performed during total body or body-part split type training, this finisher is especially effective and challenging when thrown in at the end of a leg day. Remember, finishers do not (and really should not) be complicated. At this point in the workout, you just want something simple that you can grind through.> Set up a leg press machine with 70% of the weight you would use for 10 reps (so if you normally bang out 400lbs for 10, load up the leg press with 280lbs).> Set a timer for two minutes and try to bang out as many reps as possible in that amount of time. Try not to stop for rest and try not to completely lock out at the top, keeping tension on your legs the entire time.Alternative Finisher – Back SquatsNo leg press in your home gym? No problem.> Set up a squat bar with your 10RM and perform a set of 20 rep back squats. With this one you will have to take some pauses and breathes at the top (you are doubling the amount of reps you should be able to do, after all) but you should be able to get it done. As far as actually being able to walk the next day, that’s another story.

Hanging Ab Circuit

Your diet is on-point, but you know that your abs could have a few more extra rips and cuts—after all, summer is just around the corner.Next time you finish up your favorite routine, it’s time to head over to the nearest pull-up bar and prepare yourself for a highly effective hanging ab finisher.Warning: This routine can make you nauseous, and it will work your grip strength as much as your abs. So man up and don’t use any straps for assistance.The Extreme Hanging Ab FinisherPerform each of the following exercises in consecutive order. 
Don’t rest or release your grip until the final set has been completed.A1. Hanging leg raise – perform to failureA2. Hanging trunk rotation – perform to failureA3. Hanging oblique knee raise – perform to failureHow To Tips:a) Hanging leg raise: Start the exercise in a half pull up. Raise your legs to above your head keeping your core tight and legs straight.b) Hanging trunk rotation: Bring your trunk so it’s parallel to the ground as you hang from the chin-up bar. Your legs are parallel to the wall in front of you, perpendicular to the floor. Keep them straight. Lowering them to the right so they’re parallel to the ground. Then to the left. This is one rep.c) Hanging oblique knee raise: Raise your knee’s and hips to the left, squeezing your right oblique as you do so. Bring your legs back down, then do the same with the right, flexing your left oblique. This is one repetition.SEE ALSO: The 30 Best Abs Exercises of All Time>>

Get Thick With Dips

If you’re looking for a single exercise to see gains across your chest, shoulder and triceps, dips are your go-to answer.Next time you’re wrapping up your routine, head over to the bars and give this quick routine structure a run through.We recommend you perform this “finisher” after this 15-Minute Chest Workout >>>Routine Goal: Focus on additional growth in the chest, shoulder and triceps after completing your regular routine.Routine Structure:> 15 regular dips on barsRest for 10 seconds> 15 bench dipsRest for 10 seconds> 10 regular dips on barsRest for 10 seconds> 10 bench dipsRest for 10 seconds> 5 regular dips on barsRest for 10 seconds.> 5 bench dips.Rest for 10 seconds.>> Repeat this pattern 1-3 times.Routine Notes:– Use an assisted dip machine if exercise is too difficult to perform. – If the standard dip is to easy, feel free to use a belt to weight load with plates- For for focus on the chest and shoulders lean forward on the dip bars, for more focus on the triceps, keep yourself more in an upright position.SEE ALSO: Take a Dip for More Upper Body Strength>>

High Rep Chest Pump

The chest or pec muscles are a large group that can take on a hefty beating from a workout, but adding a workout finisher will ensure you’ve stimulated every muscle fiber possible. For these particular finishers, an extreme change in reps will burn out the muscles to maximize new growth. Add one (or both) of these finishers to the end of a workout. Listen to your body and don’t over do it. Add these finishers a maximum of 2-3 times per week.Finisher One – Mechanical Drop SetsInstead of dropping the weight, we’re going to change the angle of the exercise. You can use this set as a vital part of your training, but also as a finisher by increasing the rep count and lowering the weight.A1. Inclined bench press20 repsA2. Flat bench press20 repsA3. Declined bench press20 repsTips:A. Use the same weight throughout the different angles. B. You can also do this with push-ups. Feet elevated, flat and inclined push-ups (hands on a bench). C. Keep the tension constant. No pausing at the top of bottom of the exercise.Finisher Two – Machine Pec Flyes1 set of 30-50 repsTips:A. Unlike other finishers where speed is okay, we’re going to want to keep a slow, controlled cadence. If we start to swing and rely completely on momentum, the effectiveness of the exercise is lost. B. For extra tension, squeeze at the apex of the exercise and hold for 1 second.

Knockout Shoulders

If your shoulders quickly fatigue and slow down your performance in whatever sport you play, adding a high-repetition finisher to your routine will pack on the muscle and the endurance you crave. This shoulder finisher is a common practice that boxers use to improve explosiveness and endurance in the deltoids. When to do it: At the end of a workout. Benefits: This finisher offers a very different angle, cadence and rep scheme that you’ll find with most exercises. Set-up: For this finisher, all you need is a 45-pound barbell. You’ll add weight as you progress.The Finisher – Barbell PunchesReps: 1 set of 50-100 Tempo: Fast on both the concentric and eccentric contractions. Standing upright, hold the barbell at your upper chest/collar bone area with your hands shoulder-width apart. Push the bar out horizontally with both hands as if you’re punching. When your arms are almost extended, snap the bar back to your upper chest and repeat. This is meant to be a very quick movement. It’s not a military press where you’re pressing the weight vertically; rather, you’re pushing the weight out so it’s parallel to the floor.

Blown Out Back

Variation for rep, set, and tempo is important in training any muscle, the back is no different. With the back, a focus on form and tempo is as important as lifting heavy weights. Here’s a way to fry any muscle fibers left in the lats. The following finishers are to be done in a controlled cadence. ‘Pinch’ and hold for 1-2 seconds at the top of each lift. Also, use a lighter weight than you would normally in order to focus on proper form and tempo.Back FinisherSeated Row – Drop Set Goal: Every 5 reps you should be maxing out. 5 reps Drop by 10% 5 reps Drop by 10% 5 reps Drop by 10% 5 reps Drop by 10% 5 reps Drop by 10% Tips: >> Complete a full range of motion, pausing for a 1-2 second count at the top.>> Alternate grips every time you do this finisher. Use a T-Bar, a wide grip, and even a close supinated grip.

The Metabolic Fat Burner

Trying to shed of some extra fat? Of course you are, who isn’t? Workout finishers are sets added to the end of a workout that can be used as a replacement to HIIT (High Intensity Interval Training) to provide a metabolic boost to your training. They can also be used to burn out a muscle group using higher reps or combined sets typically done at lower weights. Here are three versions of a metabolic finisher for fat loss as a replacement to cardio that you can add to any workout.The Metabolic FinisherWith each metabolic finisher we’re going to focus on full body exercises done at high intensity, rotating from a lower body exercise to an upper body exercise. This will result in more calories being burned as your blood has to travel from the lower body to the upper body, and so forth. The intensity of each finisher will have a metabolic effect much like HIIT, boosting your metabolism for up to 24 hours after you’ve finished training. When to do them: After a weight training session. Benefits: Takes less time and provides a greater metabolic effect than traditional cardio. Warning: Don’t go all out your first few times, you must prepare your body for this type of work load after a workout. Listen to your body and proceed with caution. It’s also a wise decision to not perform these finishers after every workout. Set-up: Complete each exercise consecutively, with rest only coming after the set is finished. Repeat for three sets with a 60-second rest in between each set. Finisher 1Lunge jumps (20 reps) Heavy bag punches (40 reps) Frog jumps (or squat jumps) (20 reps) Heavy bag punches (40 reps) Finisher 2Push-ups (20 reps) Step-ups (alternating legs) (20 reps) Heavy bag punches (40 reps) Mountain climbers (20 reps) Finisher 3Walk outs with a push-up (20 reps) Frog jumps (20 reps) Push-ups (20 reps) High knee sprints (count to 20)

This finisher is simple, but far from easy. The goal is to hit 100 reps for every bodypart as quickly as possible.Squat
Push up
Sit up
Barbell Curl
Triceps Pushdown
Dumbbell Shrug
Calf Raise