Day One 3A) Cable Chest Fly Sets: 3 Reps: 8-12 > Attach a D-handle to the top pulleys Push your head of two facing cable machines. Grab forward after the a handle in each hand and step bar passes it on forward with one leg. Your pecs the way up. should be stretched in the beginning position. Bring the handles in front of your chest in a fly motion.
Squeeze your pecs at the top of every rep.
Your forearms 3B) should be Cable Pushdown perpendicular Not Shown to the floor Sets: 3 Reps: 8-12 throughout. > Attach a rope handle to the top pulley of a cable station and hold an end in each hand. Facing the station and keeping your elbows close in, extend your arms downwards.
4B) Dip Sets: 3 Reps: As many as possible > Suspend yourself over the parallel bars of a dip station. Lower your body until your upper arms are parallel to the floor and then press back up.
2) Overhead Press/Push/Press Sets: 4 Reps: 7, 4, 7 (each set) > Perform seven reps of the strict 33 overhead press. Increase the weight Percent and immediately do four reps of push- increase presses. Dip your knees to explosively press the weight up. Reduce the load and in protein finish with seven reps of strict presses. synthesis when you add 5g of leucine to your post- workout 4A) 1) shake. Dumbbell Bench Press Lateral Raise Not Shown NOT SHOWN Sets: 3 Reps: 12-15 Sets: 3-4 Reps: 7, 4, 7 (each set)
118 | MF | JUNE Day two 1) Wide-grip Lat Pulldown/ Underhand-grip Pulldown Sets: 4 Reps: 7, 4, 7 (each set) > Perform pulldowns with a grip outside shoulder width for seven reps. Immediately add weight and switch to an underhand grip with your hands inside shoulder width. Do four reps. Reduce the load and switch back to the Pull the bar to Don’t lean back wide grip, and finish your collar bone, with seven more reps. to assist in pulling not your chest. the bar down.
2 Max percentage of your body weight you should lose through sweat. Drink water accordingly.
2) 3A) 3B) 4A) Wide-grip Bentover Wide-grip Shrug/ Dumbbell Pullover Dumbbell Curl Row/Underhand- Close-grip Shrug Not Shown Not Shown grip Row Not Shown Sets: 4 Reps: 8-12 Sets: 3 Reps: 8-12 Not Shown Sets: 4 Reps: 7, 4, 7 > Lie on a bench holding a Sets: 4 Reps: 7, 4, 7 (each set) dumbbell by one end with (each set) > Perform shrugs with your both hands. Press it directly over your face. Keeping > Perform rows with your hands outside shoulder 4B) your arms nearly straight, hands outside shoulder width for seven reps. Rear-delt fly Increase the weight and lower the weight behind width for seven reps. Not Shown your head so you feel a Increase the weight and move your hands inside stretch in your lats. Pull Sets: 3 Reps: 12-15 switch to an underhand shoulder width and do the weight back over your > Hold a dumbbell in each grip with your hands four reps. Reduce the load face, but don’t let it rest hand and, keeping your inside shoulder width. and switch back to the over your chest. lower back flat, bend over Do four reps. Lighten wide grip. Finish with seven reps. Don’t use straps. at the hips. With your the load, switch back to palms facing your legs, the wide grip and finish raise your arms out with seven reps. 90 degrees to the side.
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3A) Side Plank with Leg Lift Sets: 4 Reps: Hold for 10–15 seconds (each side) > Lie on your side and rest your weight on your forearm. Bridge your hips up so your body forms a straight line, then suspend your top leg in the air.
If that’s too hard, just hold a normal side plank position.
Keeping your glutes tight will help you hold the position. Go hard How you can make the four-rep part of the 7-4-7 sets harder. 1) 3B) Front Squat/Back Squat/ Romanian Deadlift Add weight Jump Squat Not Shown Increasing the load makes any Not Shown Sets: 4 Reps: 10-12 exercise more intense. Sets: 3-4 Reps: 7, 4, 7 (each leg) > Hold a barbell against the front of > Hold the bar on your fingertips with your thighs. Bend your hips back and Make a substitution your elbows raised until your upper lower your torso (bending knees as To lift more weight, you can switch arms are parallel to the floor. Do seven needed) as far as you can with your the exercise to something similar reps. Increase the weight and switch to back arched. Squeeze your glutes but that allows for more load, a back squat and do four reps. Rack the and hamstrings to come back up. such as going from a front squat bar, step back and squat down halfway. to a back squat. Jump for seven reps. Change your grip By moving your hands in, you make the exercise easier bio- 2) 4A) mechanically so you can handle heavier weight. Swapping your Dumbbell Reverse Lunge/ Single-Leg Hip Bridge grip also changes recruitment. Jump Lunge/Walking Lunge Not Shown Not Shown Sets: 3 Reps: 10-15 Increase your speed Sets: 3-4 Reps: 7, 4, 7 (each set) > Sit on the floor with your upper back Performing exercises explosively > Step back into a lunge position. Switch resting on a bench or chair and one leg recruits muscle fibres that have legs and repeat (7 reps). Get into a lunge extended in front of you. Push through the most potential for size. and jump as high as you can, switching the heel of your foot, raising your legs mid-air (4 reps). Then do walking hips until they’re level with the bench. lunges across the room (7 reps). Squeeze your glutes at the top.
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4B) Crunch on Swiss Ball Sets: 3 Reps: 10-15 > Hold a weight plate at arm’s length and rest your lower back on a Swiss ball. Crunch your torso until you’re sitting upright, keeping the weight overhead at all times.
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