MF 12.2012 personal trainer YOUR OPTIONS OlyMpiC lifts * Power Clean SATURDAY * Snatch HaMstRing ExercisEs 1 4 * Sumo-stance Leg Press * Glute-ham Raise Power Clean* Suspended * Cable Pull-through (Choose any Olympic lift) Leg Curl* * Suspended Leg Curl Sets: 5 Reps: 3 (Choose any hamstring exercise) Grasp the bar with VERtiCal BaCk > Sets: 5 Reps: 15 hands outside your ExercisEs knees. Keeping your > Lie face up with your * Lat Pull-down lower back flat, drive heels in the cradles of Chin-up your heels into the a suspension trainer. * floor and lift the bar. Raise your hips into * Pull-up When it gets to your the air then bend your * Shrug knees, explosively knees, drawing your extend your hips and heels toward your butt. singlE-lEg ExercisEs shrug. Use momentum Bulgarian Split Squat to raise the bar to your * chest and then flip 5 * Single-leg Squat your wrists so * Assisted Single-leg Squat you “catch” the bar with Suspension Trainer at shoulder level. Shrug* * Step-up (Choose any vertical back exercise) aB ExercisEs 2 Sets: 5 Reps: 12 * Sit-up > Hold the bar at * Side Bend (weighted Squat shoulder width and exercise) shrug your shoulders Sets: 5 Reps: 3 to your ears. * Cable Ab Pull-down > Hold the bar outside (weighted exercise) shoulder width and * Plank squeeze tightly. Pull Side Plank your shoulder blades 6 * together and arch * Ab Wheel Rollout your back to take the bar off the rack. Bulgarian Stand with your feet Split Squat* shoulder-width apart. (Choose any single-leg Push your hips back exercise) and squat as low Sets: 3 Reps: 12 as you can without losing the arch in your > Stand lunge-length lower back. End each in front of a bench set two or three reps with a dumbbell short of failure. in each hand. Rest the top of one foot on the bench. Squat until your rear knee 3 is near to the floor. Deadlift 7 Sets: See below Reps: 5 > Stand with feet at Weighted hip width and grasp Sit-up* the bar outside your (Choose any weighted knees. Take a deep ab exercise) 20g breath and drive Sets: 3 Reps: 15 through your heels The ideal amount to lift the bar, keeping > Hold a weight plate of whey protein your lower back flat. behind your head that guys who Come up until you’ve and sit up fully. lift weights locked out your hips. should consume Work up to a heavy after workouts. set of five reps, leaving two in the tank. 126 | MF | DECEMBER YOUR OPTIONS BEnCH Press VaRiatiOns Bench Press SUNDAY * * Board Bench Press (1, 2 or 3) * Close-grip Bench Press * Reverse-grip Bench Press * Incline Bench Press * Floor Press * Carpet/Towel Press tRiCEps ExercisEs * Close-grip Bench Press * Parallel-bar Dip * Skull Crusher (isolation exercise) * Lying Triceps Extension (isolation exercise) * Cable Pushdown (isolation exercise) HorizOntal BaCk ExercisEs * Bentover Row * Pendlay Row * Chest-supported Row * Dumbbell Row * Seated Cable Row * Lawn Mower Row CuRl VaRiatiOns * Barbell Curl * EZ-bar Curl * Dumbbell Curl * Incline Dumbbell Curl cs I S A es O H 1 2 3 4 5 6 ION, S ION, P M HA Three-board Overhead Close-grip Bent-over Skull EZ-bar Curl* C Bench Press* Press Bench Press* Row* Crusher* (Choose any curl rts O variation) H (Choose any bench Sets: See below (Choose any triceps (Choose any horizontal (Choose any triceps , S , T press variation) exercise) back exercise) isolation exercise) Sets: 2 Reps: 15 F Reps: 5 RA Sets: See below Sets: 5 Reps: 12 Sets: 5 Reps: 12 Sets: 2 Reps: 20 C > Hold the bar at > Perform a curl using rt I Reps: 5 H shoulder width > Perform a bench > Hold the bar with > Lie on a bench the EZ (curved) bar. : S : G > You will need a and press straight press with your hands hands at shoulder holding an EZ bar IN TH three-board press overhead, pushing at shoulder width. width and push above your chest O L (three 10cm-thick your head forward as your hips back with so your arms are pine boards from a the bar passes it. Work slightly bent knees. perpendicular to the NO; C NO; A I hardware store will up to a heavy set of Bend until your torso floor. Keeping your PR Y Y do the job). Set up five reps as you did for is parallel to the floor. upper arms in place, TH to bench-press and the three-board press. Pull the bar in to bend your elbows IMO T have a partner hold your belly, squeezing until the bar is at Y Y B the boards on your your shoulder blades your forehead. Then sts I chest (alternatively together. extend your elbows. art wear them strapped / to you, as shown). ARSH M Lower the bar LA until it touches the X X The world record in kilos for LE boards, pause, and Y A Y the bench press, set by Ryan B press up. Work up G until you reach Kennelly of the US in 2008. a five-rep max. OOMIN R G 487 mensfitnessmagazine.com.au | MF | 127 TUESDAY Percentage reduction in fat that is burned in the muscles of severely 60 obese people. 1 Good Morning Sets: 3 Reps: 8 Set up as you did to squat and push your hips back. Keeping your lower back flat, bend forward until your torso is parallel to the floor. Extend your hips to come back up. 2 3 4 5 6 Leg Press Leg Curl Back Extension Seated Calf Raise Plank/Side Sets: 3 Reps: 20 Sets: 3 Reps: 15 Sets: 3 Reps: 8 Sets: 2 Reps: 20 Plank Add weight each set until Make sure your knees line Use a 45-degree back- Lower your heels slowly Sets: 2 your third set allows you up with the machine’s axis extension bench. Bend on each rep. Reps: Hold for 30 seconds only 20 reps. of rotation. forward while keeping Hold a plank for your lower back flat. 30 seconds, then turn Extend your torso. to one side, stacking your feet and hold for 30. Repeat on other side. 128 | MF | DECEMBER THURSDAY 1 2 3 4 5 2 The number of minutes (subjects Dumbbell Dip Face Pull Skull Bent-over did two one- Bench Press Sets: 3 Sets: 3 Reps: 15 Crusher Lateral Raise minute bouts) Sets: 3 Reps: 8 Reps: See below Sets: 3 Reps: 12 Sets: 3 Reps: 15 you need to Attach a rope handle spend foam Keep your feet on the End each set two to the top pulley of a See p.127 for Bend over and raise rolling in order reps shy of failure. cable station and hold floor at all times. description. weights out to sides. to significantly an end in each hand. With palms facing, pull improve range of the handle to your motion without forehead, flaring your affecting strength. elbows outward. mensfitnessmagazine.com.au | MF | 129.