Spartacus Work Out

5/25/2018 Spartacus Work Out

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2 1 4 P O S T E R S E R I E S

The ewout partacusWork

o Workout A, Workou t B, and Worko ut C once a week, restingthem. For A and B, do one of the two routines described below

the first chart at right. For Workout C, do all 10 exercises as one megacircuiin Workout B become exercises 6 through 10.) The chart at far right shows yrest times and which exercise to start at. If you start at 10, your next exercise w2 minutes after you complete al110. That s 1 round. Do the number shown

D I R E T I O N S

1 / Dumb bell Split SquatGrab a pair of dumbb ells and hold them at your sides, palms in; stand ina staggered stanc e, your left foot in front of your right [A]. Slowly loweryour body as far as you can [B]. Pause, and push yourself back up to thestarting position as quickly as possible. Complete the prescribed num-ber of reps, switch legs, and repeat.

2 / Dum bbell Single Arm SnatchHold a dum bbell in front of your waist, feet shoulder-width apadown [B] and then explode up raising your elbow and keepinweight as close to your body as possible [C]. Allow your forearup and back un til your arm is straight and your palm is forward.body under the weight [D] . Do all your reps, switch arms, and r

3 / Dum bbell Straight Leg DeadliftGrab a pair of dumbbells with an overhand grip and hold them at arm slength in front of your waist. Place your feet hip-width apart and bendyour knees slightly [A]. Without changing the bend in your knees loweryour torso un til it s almos t parallel to the floor [B]. Pause, raise your torsoback up to the starting position, and repeat.

4 / Ro lling PlankAssume a pushup position but rest your body weight on your foinstead of your hands [A]. Shift your weight onto your left foreapull your right shoulder blade back as you rotate your torso up uyou re facing sideways [B]. Pause, and return to the starting poRepeat to your other side. That s 1 rep. Continue alternating sid

5 Lateral DuckUnderSecure a barbell in a squat rack so the bar is slightly above waist level.Stand with your left side to the bar [A]. Step under the bar, squatting andducking low as you follow your left leg with your torso and right leg [B].Rise to a standing position on the other side of the bar [C]. Reverse themove and return to the starting position. (No bar? Just pretend.)

xROUTINE 1 / The Lunatic LadderD o this as a circuit, completing 1 set of each exercise in succession and resting only as long asyou need between them to maintain good form.For each exercise, use a weight you can lift about12 times, and then climb the ladder. For circuit 1do 4 reps of each move For circuit 2. do 6 repsfor circuit 3, do 8 reps. Then repeat the ladder oncmore (twice total) Want more? Add a third ladderCIRCUIT ICIRCUIT 2

4 REPS6 REPS

CIRCUIT 3 REPS


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TRANSFORM YOUBODY FOREVER

th eintensityeven moreasculptthe bodyyou re llyww ith the all n ewM E N S H E A L T H 6 0 - D AT R A N S F O R M A T I O Non D VD . Start nowatM H 6 O D V D.com

A C

3 Dumbbell Squat andC urlHold a du mb be ll h orizontally atar m s l en gth infro nt of y our hips , p alm sfacing inand feet shoulder width apart [A]. Brace yo u r abs andlowe ryo ur bod yas far as you ca nby pu shingyo ur hips ba ck a nd b en ding yo u rknees. Let thedum bbell hang between you r legs [B]. Cu rl the dumbbellto you rch e st [ C]. Re turn to the s tarting po sitionan d r epe at.

4 Stand ing Du mbbe ll Sing leArm Supp or ted R ow Ho ld a du mbb ell inyo ur rightha n d and place y our left ha nd o na be nin fro nt of y ou. Let the du mbb ell h an gat a rm s le ngthw i th your palmfac ing forward [A]. Ke ep your elbo w in asyo u rowt he weig ht toth e sofyour to rso [B]. Pa us e, a nd r eturn to the starting po sition. Com pletethe pr es cribed n umb er of re ps, switch arms, and rep eat.

ROUTINE2 The Stopando SweatStormIn wee ks 1 a nd 2 , p erf orm an exercise f or 1 0se conds, rest for10 se conds,and repeat 2 moretimes. T hengo to th e nextex ercise .O nc e you vedone al lf ive m oves, rest 1 m inute. That s 1 circuit.In weeks 3 and 4. follow the sameplan, b ut doeachm ove for 20 seconds,rest f or 10 seconds,andrepe at once.Do 4 circuits in we ek 1, then 5in wee k2 , 6 in w e ek 3, a nd 7in we ek 4 .W EE KS 1.2WE EK S3.4

10SECONDS 10 SECONDS OFREST20 SECONDS 10 SECONDS OFREST

M e n s H e aW K M O N D A Y W E D N E S D A Y F R I D A Y W O R K N I W EE K W O R K RE ST R O U NDS ST A RT T30 sec 30 sec 2

2 2 4 sec 2 sec 2 103 3 5 sec 10sec 24 4 4 30 sec 30 sec

r i I i f ll1 La teral Stepu pGr ab apa ir o f dumb bellsan d s tan dw it h your left side fac ing a s tep orbench. Place your left foot on the step [A]. Pre ss your left foot into thestepand pu s h y our bo dy u pun til both legsar e s traight [B ].Lo we r y ourselfback down to the start ing position. Complete the prescribed number ofreps withy our left leg, and then r epeat w ith your right le g.

2 / P ushupKne el down on all fours a nd plac e your h andso n theflo or soth at theslightly wide r than y ou rsh o ulders.Set yo u r fe et tog etheran d s traighyour a rm san d le g s. T his is t he starting po sition [A]. Low er your bo dun til your che st n earlytou ch es t he f loor [B ]. Pause, and then push yselfba c k u p to the st a rting po sition as q uickly as p oss ible.

A 445 Skat er HopSt and on y our right fo ot with you rrig ht kne eslig htly be nt and you rleftfoot off the floor a nd c ros sed beh ind yo u. H old you rrigh t a rm out to ysid e a nd your lef t arm ac rossyo ur torso [A . Bound to your left, lan dinon y our left foo t, crossi ng you rrigh t le g b ehin d y ou, an dsw i tching armpost ons [B ]. Th at s 1 rep. Con tinueho pping b ac kan d f orth.


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P O W E R P O I N T S . D U M B E R S I N G L E A R M S N A T C H Olympiclifts like the cleanandjerkand thesnatch aren't just for gymratsand beefyBulgarians. They're efficient waysforany guy tobuildtotal-bodystrength and powerand you don't need tohoistbarbell-bendingloads toreaptheir benefits. Indeed, you don't even need to lift a barbell. Thedumb-bell single-arm snatch, in particular, demands respect, says M advisorDavidJack. it takes practice to master, butthe payoffs in fat loss andmus-cleareworth the time investment. Followhis tipstodoitwith perfect form.

Stand irmEstablishinga stable foun-dation is thekey to owningthe exercise. Keep yourfeethip-widthapart,heelsdown [inthestarting posi-tion), yourshoulders level,andyour core bracedas ifyou're abouttobepunchedinthe gut. says Jack.

Use Your ipsPush them back asyou

dipdown in preparationto thrust the dumbbellupward, says Jack. Thatwill allow you togeneratemorepower. So willsqueez-ing your glutesduringthesecond part of the move-mentthe snatch.

ontrol the WeightAs you thrust thedumbbellupward, keep it as close toyour body as possible.That'seasier onyourshoul-

derand more powerful thanswingingit in anarc, saysJack.It will alsohelpyoumaintain your balance andefficientlyhandle theweight.

in ish StrongPunchtheweight directlyabove your shoulderasyoudropunder it. Don't pressitupit's all aboutmomen-tum, saysJack. Andasyoulock your elbowat the top ofthemove, keepyour bicepsclose toyour ear to reducethe stress onyour shoulder

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Spartacus Work Out