101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster
Michael Berg
Language: English
Pages: 177
ISBN: 2:00330046
Format: PDF / Kindle (mobi) / ePub
Muscle & Fitness magazine has provided a program of rapid-fire core workouts for those seeking to "get moving" on a weight-training fitness program or for those who wish to expand, freshen-up, and enhance their workout regimen. There are 101 photo-illustrated workouts that allow enthusiasts the opportunity to glance at the photo during a workout to check their faithful following of the routine. Whether a novice or an experienced weight trainer, the chapters offer different programs for levels of progress as well as a guide to designing personalized workout systems. Moreover, fitness and well-being are considered with a presentation on cardio primer and a feature on basic fitness nutrition as well. 101 Workouts For Men provides a complete one-stop get-fit package for fitness enthusiasts.
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#25 EXERCISE Unilateral Leg Extension SETS REPS 3 15, 12, 10 Barbell Squat 5* Unilateral Leg Press (or) 3 10, 10, 8, 6, 5 10, 10, 8 Leg Press (both legs)** 3 10 Hack Squat*** 3 10 * The first two sets are warm-ups. ** Milos alternates weekly between unilateral and two-legged leg presses. For two-legged press description, see page 50. *** On unilateral leg press weeks, Milos does drop sets instead of straight-weight sets of hack squats. For hack squat description, see page 51. A
back. #27 EXERCISE SETS REPS Standing Barbell Curl 3 12, 10, 10 EZ-Bar Preacher Curl 2 10 2 10 Reverse Wrist Curl 1 12 Wrist Curl 1 12 Alternating Incline Dumbbell Curl Forearms: B >> STANDING BARBELL CURL A START: With your knees slightly bent and your feet about hip-width apart, grasp a barbell with a shoulder-width, underhand grip. Let the bar hang to your thighs. Keep your abs pulled in and your elbows stationary. MOVE: Without swaying, slowly curl the bar in an arc
pressing your lower back into the ground. Don’t pull on your head in an effort to go higher. A B >> HIP THRUST START: Lie faceup on the ground with your arms spread slightly, palms down to provide balance. Lift your legs to nearly perpendicular to the ground. MOVE: Raise your hips and glutes straight up off the ground by using your abdominals — imagine trying to touch the ceiling with the soles of your shoes — then lower your hips back to the start position. << CROSSOVER CRUNCH START: Lie
up and in by simultaneously squeezing your pec and fully extending your arm. Finish your reps and repeat with your other arm. << INCLINE DUMBBELL FLYE START: Set an incline bench at a 45-degree angle. Grasp a pair of dumbbells and sit on the bench so that your back is flush against the pad. To start, raise the weights directly over the center of your upper chest so that your arms are nearly straight, palms face each other and the dumbbells touch. MOVE: Keep your elbows bent slightly throughout
these need to be trained using a variety of standard moves like crunches but also reverse crunches, which involve the lower portion of the abs to a greater degree, and oblique-specific moves to target the areas off to the sides of the rectus abdominis. DOUBLE CRUNCH You can’t get sloppy on these exercises; dedicate yourself to performing them as strictly, if not more so, as you do your other favorite exercises. All three muscle groups tend to be primarily comprised of slow-twitch muscle fibers,