Lifting heavy is key to building both strength and muscle, but sometimes it pays to go light and chase the pump. There's nothing more enjoyable – Arnold said it best, after all.
This workout does exactly that – no heavy pressing or grinding, just everything kept smooth, controlled and tension-focused to get the blood flowing. It's a session Paddy McGuinness used to get MH cover-ready, which he incorporated into his 75 hard routine.
Pick light weights for all of the exercises and keep rest times minimal. The aim is to get in and out of the gym in less than 45 minutes. You should leave feeling switched on rather than fatigued.
The Workout
A. Incline Cable Fly (low to high) x 3 sets of 12-15 reps
B. Straight-Arm Cable Pulldown x 3 sets of 12-15 reps
C. Standing Mid-Cable Chest Fly x 3 sets of 12-15 reps
D. Lateral Raise x 3 sets of 12-15 reps
E. Tricep Cable Pushdown x 4 sets of 12-15 reps
F. Barbell 21s x 2-3 sets of 21 reps
G. Cable External Rotation x 2-3 sets of 12-15 reps each side
How to Do the Movements
Incline Cable Fly (low to high)
- Set both cable handles to the lowest setting.
- Stand between the stacks and take a small step forward.
- With a slight bend in your elbows, sweep the handles upward and together in a wide arc until they meet at upper-chest height.
- Squeeze your chest at the top before returning slowly.
Straight-Arm Cable Pulldown
- Stand facing a high cable pulley holding a straight bar attachment.
- Keeping your arms straight, pull the bar down in a wide arc until it touches your thighs.
- Squeeze your lats before returning slowly to the start.
Standing Mid-Cable Chest Fly
- Stand in the centre of a cable crossover machine holding the handles at chest height.
- With a slight bend in your elbows, bring the handles together in front of your chest in a wide arc.
- Pause and squeeze your chest before returning slowly.
Lateral Raise
- Hold a pair of light dumbbells at your sides.
- Raise them out to shoulder height, rotating your thumbs slightly upward at the top.
- Lower slowly under control.
Tricep Cable Pushdown
- Stand tall at a cable station holding a rope or straight-bar attachment.
- Keeping your elbows tucked close to your sides, press the handle down until your arms are fully extended.
- Squeeze your triceps hard at the bottom before returning slowly to the start.
Barbell 21s
- Hold a barbell with an underhand grip.
- Perform seven half-reps from the bottom to halfway, seven half-reps from halfway to the top, then seven full reps from bottom to top without resting.
Cable External Rotation
- Attach a handle to a low cable and stand side-on to the machine.
- With your elbow tucked at your side and bent to 90 degrees, rotate your forearm outward away from your body.
- Pause briefly before returning under control.
This workout comes straight from the training plan Paddy McGuinness used to get ready for his Men's Health cover shoot.
Sign up for 14 days free access to the MH app and read our guide to how best to do 75 Hard now.
Click here
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_
