42 Muscle & Body April 2010 Summer Stud Makeover Month 1 THE WORKOUT Month 1 is Six Days on/One Day off DAY 1: Chest, hamstrings and calves Exercise Sets/Reps u Chest Incline dumbbell press 1 warm-up; 2 sets of 9, 7 (plus 3 negative reps per set)* Smith machine incline press 1 drop set of 10, 8, 6 Flat-bench dumbbell press 3 sets of 10, 10, 8 Flat-bench dumbbell flye (wide) 3 sets of 10, 10, 8 Machine dip 3 sets of 12, 10, 8 u Hamstrings Lying leg curl 1 warm-up; 2 sets of 10 (plus 5 neg.), 7 (plus 3 neg.) 3 sets of 12, 10, 8 Seated leg curl 3 sets of 10, 10, 8 Stiff-leg deadlift 3 sets of 10, 10, 8 u Calves Calves off leg press 3 sets of 15, 15, 10 Giant sets (3) with Donkey calf raise 15 Seated calf raise 15 Calf stretch 15 DAY 2: Cardio and abs u Abs Machine ab crunch 3 sets of 20 Oblique side crunch 3 sets of 20 Leg raise 3 sets of 15 reps Bar twist 3 sets of 20 reps u Cardio 30 minutes DAY 3: Back and traps u Back Wide-grip front pull-down 1 warm-up; 3 sets of 10, 10, 8 Bent-over barbell row 3 sets of 10, 10, 8 Hammer machine high single-arm row 3 sets of 10, 10, 8 Deadlift 2 sets of 8 Reverse-grip pull-down 3 pump sets** u Traps Close-grip upright row 3 sets of 10, 10, 8 Dumbbell shrug 3 sets of 10, 10, 8 High-cable trap pull 3 pump sets DAY 4: Cardio and abs u Abs Machine ab crunch 3 sets of 20 Oblique side crunch 3 sets of 20 Leg raise 3 sets of 15 reps Bar twist 3 sets of 20 reps u Cardio 30–40 minutes DAY 5: Shoulders and triceps u Shoulders Standing or seated dumbbell press 1 warm-up; 2 sets of 9, 7 (plus 3 neg. reps per set) Single dumbbell front raise 3 sets of 10, 10, 8 Dumbbell side lateral (right then left) 3 sets of 10, 10, 8 Rear delt pull-back off pec deck 4 sets of 15, 12, 12, 10 Cable rear delt pull-back (on bench) 2 sets of 12 u Triceps Close-grip triceps press-down 3 sets of 10, 10, 8 Standing cable French press 3 sets of 10, 10, 8 Lying French press 3 sets of 10, 10, 8 Reverse dip 3 pump sets DAY 6: Biceps, forearms and quads u Biceps Barbell curl (wide grip) 1 warm-up; 3 sets of 10, 10, 8 Dumbbell hammer curl 3 sets of 10, 10, 8 Preacher curl 3 sets of 10, 10, 8 Lying cable curl 3 pump sets u Forearms Wrist curl (off bench) 3 sets of 15, 12, 10 Standing reverse wrist curl 3 sets of 15, 12, 10 u Quads Leg extension 1 warm-up 3 sets of 15, 15, 10 Machine squat or Smith squat 3 sets of 15, 15, 10 Wide-stance leg press 2 sets of 20, 15 Narrow-stance leg press 1 set of 10 DAY 7: Full day of rest * Negative reps: perform a positive portion of the rep with help from your training partner, then do the negative without assistance. ** Pump sets: reps (15–20) with relatively light weights to increase blood flow.

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42 Muscle & Body April 2010

Summer Stud Makeover Month 1

THE WORKOUTMonth 1 is Six Days on/One Day off

DAY 1:Chest, hamstrings and calves Exercise Sets/Reps

u ChestIncline dumbbell press 1 warm-up; 2 sets of 9, 7

(plus 3 negative reps per set)*Smith machine incline press 1 drop set of 10, 8, 6Flat-bench dumbbell press 3 sets of 10, 10, 8Flat-bench dumbbell flye (wide) 3 sets of 10, 10, 8Machine dip 3 sets of 12, 10, 8

u HamstringsLying leg curl 1 warm-up; 2 sets of 10

(plus 5 neg.), 7 (plus 3 neg.)3 sets of 12, 10, 8

Seated leg curl 3 sets of 10, 10, 8Stiff-leg deadlift 3 sets of 10, 10, 8

u CalvesCalves off leg press 3 sets of 15, 15, 10Giant sets (3) withDonkey calf raise 15Seated calf raise 15Calf stretch 15

DAY 2:Cardio and absu AbsMachine ab crunch 3 sets of 20Oblique side crunch 3 sets of 20Leg raise 3 sets of 15 repsBar twist 3 sets of 20 reps

u Cardio 30 minutes

DAY 3:Back and trapsu BackWide-grip front pull-down 1 warm-up; 3 sets of 10, 10, 8Bent-over barbell row 3 sets of 10, 10, 8Hammer machine high single-arm row 3 sets of 10, 10, 8Deadlift 2 sets of 8Reverse-grip pull-down 3 pump sets**

u TrapsClose-grip upright row 3 sets of 10, 10, 8Dumbbell shrug 3 sets of 10, 10, 8High-cable trap pull 3 pump sets

DAY 4: Cardio and absu AbsMachine ab crunch 3 sets of 20Oblique side crunch 3 sets of 20Leg raise 3 sets of 15 repsBar twist 3 sets of 20 reps

u Cardio 30–40 minutes

DAY 5:Shoulders and triceps u ShouldersStanding or seated dumbbell press 1 warm-up; 2 sets of 9, 7

(plus 3 neg. reps per set) Single dumbbell front raise 3 sets of 10, 10, 8Dumbbell side lateral (right then left) 3 sets of 10, 10, 8Rear delt pull-back off pec deck 4 sets of 15, 12, 12, 10Cable rear delt pull-back (on bench) 2 sets of 12

u TricepsClose-grip triceps press-down 3 sets of 10, 10, 8Standing cable French press 3 sets of 10, 10, 8Lying French press 3 sets of 10, 10, 8Reverse dip 3 pump sets

DAY 6:Biceps, forearms and quadsu BicepsBarbell curl (wide grip) 1 warm-up; 3 sets of 10, 10, 8Dumbbell hammer curl 3 sets of 10, 10, 8Preacher curl 3 sets of 10, 10, 8Lying cable curl 3 pump sets

u ForearmsWrist curl (off bench) 3 sets of 15, 12, 10Standing reverse wrist curl 3 sets of 15, 12, 10

u QuadsLeg extension 1 warm-up 3 sets of 15, 15, 10Machine squat or Smith squat 3 sets of 15, 15, 10Wide-stance leg press 2 sets of 20, 15Narrow-stance leg press 1 set of 10

DAY 7:Full day of rest

* Negative reps: perform a positive portion of the rep with help from your training partner,then do the negative without assistance.** Pump sets: reps (15–20) with relatively light weights to increase blood flow.

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