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WO
RK
OU
T A
WO
RK
OU
T B
DIR
EC
TIO
NS
Alt
erna
te b
etw
een
wor
kout
A a
nd w
orko
ut B
, w
ith
a da
y of
res
t aft
er e
ach
sess
ion.
For
exe
rcis
e 1
in e
ach
wor
kout
, do
two
to th
ree
sets
of 1
0
reps
, res
ting
60
sec
onds
aft
er e
ach
set.
The
n pe
rfor
m e
xerc
ises
2a
and
2b a
s a
pair.
Tha
t is,
do
12 r
eps
of e
xerc
ise
2a, r
est 6
0 s
econ
ds, t
hen
do
12 r
eps
of e
xerc
ise
2b. R
est f
or 6
0 s
econ
ds a
gain
, an
d re
peat
unt
il yo
u’ve
com
plet
ed th
ree
sets
of
both
exe
rcis
es. F
ollo
w th
e sa
me
proc
edur
e w
ith
exer
cise
s 3
a an
d 3b
, alt
erna
ting
bac
k an
d fo
rth
wit
h th
e sa
me
sets
, rep
s an
d re
st.
Kee
p th
e ba
r clo
se
to y
our b
ody
from
st
art t
o fin
ish.
Th
is b
elly
-bu
stin
g p
lan
from
Th
e M
en’s
Hea
lth
Big
Boo
k of
E
xerc
ises
(ava
ilab
le a
t ww
w.m
h.c
o.za
/sh
op) i
s th
e la
st fa
t-lo
ss
wor
kout
you
’ll n
eed.
Cre
ated
by
cert
ified
str
engt
h an
d co
ndit
ioni
ng
coac
h C
raig
Ras
mus
sen,
it e
mpl
oys
the
cutt
ing-
edge
wor
kout
fo
rmul
a us
ed a
t Ras
mus
sen’
s gy
m in
Cal
iforn
ia, o
ne o
f Am
eric
a’s
top
10 g
yms.
Her
e, R
asm
usse
n fil
ls in
the
exer
cise
s fo
r you
. But
in th
e bo
ok, y
ou’ll
lear
n ho
w to
cho
ose
the
mov
es y
ours
elf f
rom
a m
enu
of m
ore
than
60
0 ex
erci
ses.
So
any
time
you
wan
t a n
ew ro
utin
e,
all y
ou h
ave
to d
o is
plu
g an
d pl
ay –
and
wat
ch y
our g
ut m
elt a
way
.
Pus
h yo
ur h
eel
into
the
benc
h
as y
ou p
ush
your
bo
dy u
p.
Aim
to to
uch
your
col
larb
one
to th
e ba
r.K
eep
your
cor
e br
aced
so
that
you
r bo
dy s
tays
rigi
d.
Kee
p yo
ur w
rist
s st
raig
ht a
nd
pres
s th
e w
eigh
ts d
irec
tly
abov
e ea
ch
shou
lder
.
FOR
MU
LA
FO
R F
AT
LO
SS
FAST
AB
S:
THE
WO
RK
OU
TT
his
30
-min
ute
wor
kout
wil
l bur
n aw
ay
your
bel
ly f
at f
or g
ood
1 B
aR
BE
ll
RO
ll
Ou
TL
oad
a ba
rbel
l wit
h fiv
e-
kilo
gram
pla
tes
and
affix
col
-la
rs. K
neel
on
the
floo
r and
gr
ab th
e ba
r with
an
over
hand
, sh
ould
er-w
idth
gri
p. P
ositi
on
your
sho
ulde
rs d
irec
tly
over
the
barb
ell,
keep
ing
your
low
er
back
nat
ural
ly a
rche
d [A
]. S
low
ly r
oll t
he b
ar fo
rwar
ds,
exte
ndin
g yo
ur b
ody
as fa
r as
you
can
with
out l
ettin
g yo
ur
hips
sag
[B
]. P
ause
for t
wo
seco
nds,
then
rev
erse
the
mov
e to
the
star
ting
posi
tion.
1 C
aB
lE
CO
RE
pR
ES
SA
ttac
h a
stir
rup
hand
le to
th
e m
iddl
e pu
lley
of a
cab
le
stat
ion.
With
the
cabl
e ta
ut,
hold
the
hand
le a
gain
st y
our
ches
t with
bot
h ha
nds
and
stan
d w
ith y
our r
ight
sid
e fa
cing
the
stac
k [A
]. S
low
ly
pres
s yo
ur a
rms
forw
ards
un
til th
ey’r
e co
mpl
etel
y st
raig
ht [
B].
Pau
se fo
r five
se
cond
s, a
nd r
ever
se th
e m
ovem
ent.
Do
all y
our r
eps,
th
en tu
rn a
roun
d an
d w
ork
your
oth
er s
ide.
2a CRO
SS
Ov
ER
D
um
BB
El
l S
TE
p-u
pG
rab
a pa
ir of
dum
bbel
ls a
nd
stan
d w
ith a
ben
ch to
you
r le
ft. P
lace
you
r rig
ht fo
ot o
n th
e be
nch
[A].
Pre
ss y
our
righ
t foo
t int
o th
e be
nch
and
push
you
r bod
y up
unt
il yo
ur
righ
t leg
is s
trai
ght b
ut y
our
left
foot
is s
till o
ff th
e be
nch
[B].
The
n lo
wer
you
rsel
f to
the
star
ting
posi
tion.
Do
all
your
rep
s on
you
r rig
ht le
g,
then
turn
aro
und
and
repe
at
with
you
r lef
t leg
.
2a Off
SE
T D
um
B-
BE
ll
RE
vE
RS
E l
uN
gE
Sta
nd h
oldi
ng a
dum
bbel
l in
your
rig
ht h
and
next
to y
our
shou
lder
, with
you
r arm
ben
t [A
]. W
ith y
our l
eft f
oot,
step
ba
ckw
ards
into
a r
ever
se
lung
e an
d lo
wer
you
r bod
y un
til y
our b
ack
knee
alm
ost
touc
hes
the
floo
r [B
]. P
ush
your
self
back
to th
e st
artin
g po
sitio
n an
d re
peat
. Do
all
your
rep
s, th
en s
witc
h ar
ms
and
lung
e ba
ckw
ards
with
yo
ur r
ight
leg.
2b INv
ER
TE
D R
Ow
Sec
ure
a ba
r in
a po
wer
rac
k at
abo
ut w
aist
hei
ght,
and
lie
unde
rnea
th it
. Gra
b th
e ba
r w
ith a
n ov
erha
nd, s
houl
der-
wid
th g
rip,
and
han
g fr
om
it w
ith y
our a
rms
stra
ight
. Yo
ur b
ody
shou
ld fo
rm
a st
raig
ht li
ne fr
om y
our
ankl
es to
you
r hea
d [A
]. P
ull y
our c
hest
to th
e ba
r [B
]. P
ause
, the
n sl
owly
lo
wer
you
rsel
f bac
k to
the
star
ting
posi
tion.
2b Ch
IN-u
pG
rab
a ch
in-u
p ba
r w
ith a
sho
ulde
r-w
idth
, un
derh
and
grip
, and
ha
ng a
t arm
’s le
ngth
[A
]. N
ow s
quee
ze y
our
shou
lder
bla
des
dow
n an
d ba
ck, b
end
your
el
bow
s an
d pu
ll th
e to
p of
you
r che
st to
the
bar [
B].
Pau
se, s
low
ly
low
er y
our b
ody
back
to
the
star
ting
posi
tion,
th
en r
epea
t.
3a Ba
RB
El
l
fR
ON
T S
qu
aT
Hol
d a
bar n
ext t
o yo
ur c
hest
w
ith a
sho
ulde
r-w
idth
, ove
r-ha
nd g
rip.
Rai
se y
our u
pper
ar
ms
until
they
’re
para
llel
to
the
floo
r, le
ttin
g th
e ba
r rol
l ba
ck s
o th
at it
’s r
estin
g on
the
fron
t of y
our s
houl
ders
[A].
Pus
h yo
ur h
ips
back
, ben
d yo
ur k
nees
and
low
er y
our
body
unt
il th
e to
ps o
f you
r th
ighs
are
at l
east
par
alle
l to
the
floo
r [B
]. P
ause
, the
n re
turn
to th
e st
artin
g po
sitio
n.
3a Ba
RB
El
l
DE
aD
lIf
TLo
ad a
bar
bell
and
roll
it ag
ains
t you
r shi
ns. B
end
at y
our h
ips
and
knee
s an
d gr
ab th
e ba
r with
an
over
-ha
nd g
rip,
you
r han
ds ju
st
beyo
nd s
houl
der w
idth
[A].
Kee
ping
you
r low
er b
ack
natu
rally
arc
hed,
pul
l you
r to
rso
up a
nd th
rust
you
r hi
ps fo
rwar
ds a
s yo
u st
and
up w
ith th
e ba
rbel
l [B
]. Lo
wer
the
bar t
o th
e fl
oor
and
repe
at.
3b pu
Sh
-up
Ass
ume
a pu
sh-u
p po
sitio
n w
ith y
our a
rms
stra
ight
and
yo
ur h
ands
slig
htly
bey
ond
shou
lder
wid
th. Y
our b
ody
shou
ld fo
rm a
str
aigh
t lin
e fr
om y
our h
ead
to y
our
ankl
es [A
]. B
end
your
el
bow
s an
d lo
wer
you
r bo
dy u
ntil
your
che
st n
earl
y to
uche
s th
e fl
oor [
B].
Pau
se, t
hen
push
you
rsel
f ba
ck to
the
star
ting
posi
-tio
n an
d re
peat
.
3b Du
mB
BE
ll
p
uS
h-p
RE
SS
Sta
nd h
oldi
ng a
pai
r of d
umb-
bell
s ju
st o
utsi
de y
our s
houl
-de
rs, w
ith y
our a
rms
bent
and
pa
lms
faci
ng e
ach
othe
r. Yo
ur
feet
sho
uld
be s
houl
der-
wid
th
apar
t and
you
r kne
es s
light
ly
bent
[A].
Dip
you
r kne
es [
B],
an
d th
en e
xplo
sive
ly p
ush
up
with
you
r leg
s as
you
pre
ss
the
wei
ghts
str
aigh
t abo
ve
your
sho
ulde
rs [C
]. Lo
wer
the
dum
bbel
ls to
the
star
ting
posi
tion
and
repe
at.
a
Kee
p yo
ur a
rms
stra
ight
from
sta
rt
to fi
nish
.
B
Ba
a
B
aB
Don
’t al
low
yo
ur u
pper
arm
s to
dro
p as
you
pe
rfor
m th
e ex
erci
se.
B
a
Your
sho
ulde
rs
shou
ld d
ip a
bit
belo
w y
our e
lbow
s.
Use
a h
ando
ver-
hand
gri
p.
aB
aB
Your
fron
t thi
gh
shou
ld b
e at
le
ast p
aral
lel
to th
e fl
oor.
aB
Ba
aB
C