128 | MF | JANUARY

personal trainer MF 01.2012

Monday

Chest & back

1 Incline bench pressSets 4 Reps 8

Why do it? The bench press is one of the best moves for adding bulk to your upper body. Using an incline means it also recruits your shoulders.

How to do it Lie on an incline bench, holding a barbell with a shoulder-width grip. Slowly lower the bar to your chest, then press back up powerfully.

Main Move

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Turn overfor your

Wednesday workout

2c Lat pull-down

Keep your core braced and a natural arch in your back as you lower the handle to chin height.

2d Cable pullover

Keep your core braced and back on the bench as you complete each arc.

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits.

2a Bent-over row

Bend from the hips and pull the bar in to your sternum.

2b dumb-bell flye

Keep a slight bend in your elbows as you lower and lift the weights.

130 | MF | JANUARY

personal trainer MF 01.2012

1 deadlift Sets 4 Reps 5

Why do it? Starting this workout with one of the best muscle-building moves there is will get your heart rate going and flood your body with growth hormones.

How to do it Stand in front of a barbell with feet hip-width apart. Squat down and take an alternate grip on the bar with hands wider than your legs. Keeping your core braced and a natural arch in your back, drive through your heels to explosively pull the bar off the floor. Stand up straight and push your hips forward, then lower the bar back to the floor.

Main Move

Wednesday

Legs & shoulders

132 | MF | JANUARY

personal trainer MF 01.2012

2a overhead press

Keep your core braced throughout to work your abs, and lower the weight slowly back to shoulder height.

2c Front squat

Squat down until your thighs are at least parallel to the ground, then drive back up through your heels.

2d Upright row

Drive the weight up, leading with your elbows to make this move more effective.

2b side step-up

Stand side-on to a knee-high step. Place one foot on the step and push up to place the other foot on it, then step down. Do 12 reps each side.

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..

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1 Chin-up Sets 4 Reps 8

Why do it? Nothing packs on size and strength to your biceps and back like this classic bodyweight move.

How to do it Hang from a bar with an underhand grip. Pull yourself up until your chin clears the bar, then lower yourself slowly back down. Keep your core braced to prevent your legs from swinging.

Main Move

Turn overfor your

four-move arm circuit

FRIday

Arms

134 | MF | JANUARY

personal trainer MF 01.2012

2a Medicine ball push-up

Keep your elbows close to your body to work your triceps and core.

2c Lying triceps extension

Keep your elbows pointing to the ceiling during every rep to keep the emphasis on your triceps.

2b eZ-bar biceps curl

Keep your elbows tight to your sides to work your biceps hard.

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..

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Away for the holidays? Here are four foods (and a skipping rope — don’t eat) every guy needs, courtesy of nutritionist Jim White.

pack these!

Protein barThey’re high in protein and low in carbs. The ratios in this Aussie-made favourite are 45g and 6.3g.

AlmondsYou get 6g of protein per 20 almonds, as well as 13g of good fat to help fill you up.

Skipping ropeSkip for 10 minutes for a cardio blast. This one costs $6; heartfoundation.org.au.

Peanut butterEach 2-tablespoon serving packs 8g of protein and 6g of carbs and just 190 calories.

2d Hammer curl

The neutral grip recruits your forearms, but take your time over each rep to make sure your muscles, and not momentum, do the work.

TunaSlip a few cans of tuna into your bag. You’ll get at least 18g of protein in a can — plus all those healthy omega-3s.