To quote Leonidas in 300... "Tonight, we dine in Hell!" This full-body workout is given its name because of the '666' structure. Six moves for six sets and six reps. As the sets and reps stack up, expect to set your metabolism on fire, ensuring you burn fat even after the workout has finished.
We called on PT Matt Crane to devise this devilishly testing circuit to build Herculean strength.
"By challenging yourself with a weight that feels heavy, you can expect to boost your strength and trigger EPOC (excessive post-exercise oxygen consumption), where your body is burning calories after the session," says Crane.
The combination of compound moves, where you're using more than one muscle group to lift the weight, makes this a killer circuit for burning fat. "You'll go from an upper-body move straight into a lower-body exercise, so your cardiovascular system has to work harder to send blood to your working muscles. You'll be burning more calories in the workout than if you were just isolating one muscle, like your chest."
It won't be easy, but push through the pain in Crane's circuit and you'll boast muscle from all angles. Get ready to fight off the the Devil when he comes calling.
Barbell deadlift
Sets: 6 / Reps: 6 / Rest: 10 seconds
Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
Chin-up
Sets: 6 / Reps: 6 / Rest: 10 seconds
Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.
Barbell Bulgarian split squat
Sets: 6 / Reps: 6 / Rest: 10 seconds
Stand facing away from the bench, holding a barbell across your upper back. Have one leg resting on the bench behind you, laces down. Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.
Barbell bent over row
Sets: 6 / Reps: 6 / Rest: 10 seconds
Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
Power thruster
Sets: 6 / Reps: 6 / Rest: 10 seconds
Put one end of a barbell in a heavy weight to support it and hold the opposite end with both hands. Position your legs underneath your shoulders and hands in front of your chest. Sink into a squat, lowering the barbell with you, then drive yourself and the barbell back up and extend your arms.
Dips
Sets: 6 / Reps: 6 / Rest: 90 seconds
Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
Other news
Do not miss
