Full Body with a Chest & Glute Focus
Chest and triceps hypertrophy with unilateral leg strength and moderate conditioning
Each interval
- 40sTwo-handed bottom-up dumbbell press
- 40sBulgarian split squat
- 40sDumbbell squeeze press
- 40sBulgarian split squat
- 40sDouble-dumbbell skull crusher
What 40/20 Interval means
Forty seconds of work, twenty seconds of rest, through each movement. Get as many clean reps as you can in the 40, then breathe during the 20.
Scaling options
Use lighter dumbbells, a standard neutral-grip press, static split squats, floor squeeze press, or single-dumbbell skull crushers as needed.
Back-friendly · McGill method
Keep your ribs down and abs braced on the presses so your back stays flat. Get a solid, balanced setup on the split squats and keep your chest up instead of folding forward. If you're tipping around, lower the back foot or hold onto something. Keep your abs tight on the skull crushers so you're not arching to lower the weight.
The idea
Track reps by movement or use consistent load and compare total quality reps across rounds.