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Mantesh
174
exercises
shown in detail
magazine
Manual
Your guide to building muscle and burning fat
1.
ik trainin(
O New 12 -week training pLan
O Best moves for hard abs
O Circuits tfiat torcfi fat
O Expert nutrition advic
NEW FOR
IMPROVE YOUR FORM
WWW.I^ITEWATCHES.CQM
Meirshtiiess
Mantesh
magazine
Workout
Manual
2013
Editor Jon Lipsey
Additiotial words Ben Ince, Sam Rider,
Joel Snape, Joe Warner
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The Ilea llh and fitness irrformatbn presented in llhi$ book an educalinnal resource and i$ not inLertded as a subslitute
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IT'S ALL IN THE
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Introduction
Mantesh
Welcome to the
Men's Fitness Wo rkout
■Bp* Ma nua L. the u Ltlmate
collection of workouts
an d a dvice from the
^^^^^^L pages of Britain's finest
^^^^B^^B fitness magazine.
^^^^^^^B Whateve r your goa Ls,
youlLfind something to help In these
pages, from the big mo\tes that should
form the fundamentE3ls of any workout
tot^iloredplam^forputtingthefinishing
touches to your new body. Ttiere s also
a nutrition section packed with advice on
how to shop, cool< and eat better, including
tips on how to eat healthily wherever
you are. We've also picked some of the
most inspiring sports workouts from the
mag. including advice from Olympians
and former UFC champions, Rnally, for
those whose ultimate target is to have
an impressive six-pack, we've got the
latest and best abs moves - to be used
In combination with our series of home
workouts to bum away unwanted body fat.
Jon LIpsey, Editor, Men's Fitness
Contents
S-37
Must-Do Moves
Key muscle-building e xercises
38-87
12-Week Plan
Your best ever bo dy plan
88-95
Nutrition
Eat right to fuel your training
96-117
Sports Drills
Pro perfornnance tips
119-128
Abs Training
New moves that carve six-packs
130-145
Home Workouts
Circuits that burn off your belly
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6 Workout Manual
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Muscle
Must-do
1 1 1
Get a body part blitz with the best
moves for each main muscle group
I
f S not true that all men want to lool< the same.
But every man in the gym has one or more
musde groups that he'd Uke to develop. You
migjht want to add size to your biceps, make
your bacl< a bit thicker or bring out your atK.
Whateue r you r ta rget body part, this c hapter
contains the key moves you'll need to develop It
The key to making real progress with a particular
muscle group is to hrt It with a variety of exercises
that emphasise different areas of the muscle group
while also wort<ing In slightly different movement
pattems. Doing multiple exercises for the same
muscle group will also help you stress the maximum
amount of musde fibres, which means you get
maximum repair and increased muscle growth.
WORKOUTS IN
THIS SECTION
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10 Workout Manual
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Mantesh
Must-Do Moves —
Chest
Build big pecs by starting
with this classic gym move
Key move
Bench press
The reason the bench press has always been
popular is that it's simply the best exercise for
developing upper-body muscular size, power and
strength. Although it mainly works the pectoral
or chest, muscles, this exercise also recruits the
muscles at the front of the shoulders and the
back of the arms, making it ideal for anyone
who wants a big, strong torso. Always warm
up thoroughly with some press-ups, then
presses using the empty bar.
How to do it
> Lie 0 n th e ben ch with you r feet on the
floor directly under your knees.
> Vour head, upper back and glutes should
be flat against the bench. Brace your core
and maintain a natural arch in your back.
> Hold the ba r with a n overha n d grip,
hands wider than shoulder- width apart
> Slowly Lowe rthebartoyourchest^bending
your elbows out to the sides, until the bar Is
almost touching the middle of your chest.
> Pa u se bri ef ly, then d rive yo ur feet
hard into the floor and push the bar
back strongly to the start position,
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12 Workout Manual
Dumbbell flye
This move isolates your chest
muscles, taking your arms out
of the equation so all the worlt
has to be done by ydur die^.
How to do it
> Lie on an incline bench holding
a dumbbell in each hand directly
above your chest, arms straight
and palms facing each other.
> Makesure your head and shoulders
are supported on the bench and
your feet are flat on the floor.
> Witli a slight bend in your elbows,
slowly lovwe r the weights oirt to
the side as far as is comfoftatile.
> Donlanch your back.
> Use your pecs to reverse
the movement and raise the
weights back to the top.
Cable crossover
Its hard to truly isolate yo jr powerful
chest m iiscles - the arms a nd
shoulders nearly aluuays get in on the
ad becaiise of the way your upper
body muscles move together. But this
move Is a great way to wovk the chest
because using cables, rather than
dumbbells, for resistance ensures that
there is constant tension throughout
the move, which forces your chest
to work hard to control the weight.
How to dolt
> stand in the middle of a cable
machine with a split stance,
(widing a D- handle attachment
in eacii hand and with the cable
set above shoulder height
> Keeping a natural arch in your back,
your core braced and your upper
body still, bring your hands 6own in
an arc to meet in front of your torso.
> Pause briefly and squeeze your
chest muscles, then return to
the start slowly and with the
weight under full control.
Incline dumbbell press
Clap press- up
it
Tilting the bench places the focus on the upper
part of your chest, as well as your triceps and
the front of your shoulders. Using dumbbells
allovi^ for a greater range of motion.
How to do It
> Lie on a bench set at a 30-45' angle holding
a dumbbell in each hand at shoulder- height
> Keep your feet flat on ttie floor and
your bacic against the bench.
> Press the weight directly above your head,
but don't lock out your elbows at the top.
> Slowly lower Hie weight bacl< down to your
chest flaring your elbows out to the side.
Having to dap between phess-ups
means you have to push up from
the floor very quiddy. turning a
humble bcdyweight exerdse into an
explosive musde-building move.
How to do it
> Start in a press- up position arxJ
lower until your chest is just
above the ground, keeping your
elbows close to your sides.
> Press bacl< up powerfully so
that your hands leave tlie floor
Quicl<iy clap them together.
> Land on your hands and
descend into the next rep.
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13
Mantesh
Muscle
Must-Do Moves
Quads
Master these moves to build
big, strong legs that give you
a platform for all-over muscle
Key move Squat
There's a reason the squat is caLied 'l<ing of
the lifts' - it targets not only the quads but also
ttie gLutes, hamstrings, core and back, making
it the single most important exercise in your
muscle-building arsenaL Altlnough your Legs
are the obvious target, squats create an overall
anabolic environment that triggers the release
of extra testosterone and growth hormone. This
means that mastering the squat will give you
biggen stronger leg muscles and have a similarly
galvanising effect on your upper body and abs.
Always warm
up thoroughly with
some bodyweight
squats, then using
the empty bar before
adding serious
weight.
9
How to do it
> Rest the bar against the back of your shoulders -
not on your neck - and hold it with an overhand
grip slightly wider than shoulder width.
> Vo u r feet s hould be j l st wider th an
shoulder- width apart with your toes
pointing outwards slightly
> Slowly Lowe r yo u rself , l<eep in g your c hest
and chin up while maintaining a natural
arch in your back. Keep the weight or your
heels and your body upright and don't let
your knees roll inwards or forwards.
> B ri ng yo u r body d own u nti I your thighs
are at least parallel to the floor. The
deeper you can squat the better.
> Drive back up through your heels,
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14 Workout Manual
— — o
Front squat
Resting the bar on the front of vour
shoulders targets your qjads while
taking emphasis off your lower back.
In this position yoj can't lean forward,
5o you giet a bigger range of motiorL
How to do it
> Rest Hie bar on the front of your
shoulders, gripping it wltti your
hands crossed in front of you,
your elbows pointing forward and
your feet shoulder-widtfi apart.
> Maintain a natural arch in your
back and keep your core braced
throughout ttie move.
> Squat down until your ttilghs are
at least parallel to the floor,
> Push back up through your heels.
IT
4
9
Lateral lunge
Uke the sumo ^uat, this move
targets the often-forgotten inner
thigh muscles, ignoring them can
lead to musoilar imbalances and
injury, while strengthening them
improves all your lower-body lifts
as well as sports performance.
How to do it
> Stand tall with feet dose together,
holding a dumbbell in each hand.
> Keeping your core braced and head
looking forward, lake a big step to
one side and lower ^ur body down
towards tt>e leading leg, Vour knee
should stay in line with your toes,
> Push back off tiie leading leg
and repeat on the other side.
4^^
4
Sumo squat
This stance puts the emphasis on
your hard-to-hit inner thighs. Make
sure your feet point out to the sides
more than in a nonrial squat to avoid
placing excessive strain on your knees.
How to do It
> stand with a bar resting across
your shoulders with a wkle stance.
so that your feet are wider than
shoulder- width apart. Keep your
feet pointing out to the sides.
> Maintain a natural arch in your
back and l<eep your core braced
throughout the move.
> Squat down until your thighs are
at least parallel to the floor,
> Push baci< up tlirough your heels,
9
i
Hack squat
HokJing the bar behind your body
forces you to iceep your torso
upright to manage the weight, and
so improves your ability to perform
normal squats correctly and saMy.
ITils variation places less strain on
vour back but greater emphasis
on your powerful quad muscles-
How to do it
> Stand in front of a barbell with
your feet shoulder-width apart
> Squat down and hold the bar
with an overhand grip,
> Keeping your feet flat on the floor,
i<nees in line with your toes, head
up and core braced and a neutral
arch in your bacl<. push through your
heels until you're fully upright,
> Lower again until your thighs are
at least parallel to the floor.
9
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IS
Must-Do Moves
Biceps
The five moves that can Lead
to big upper-arm gains
Key move Chin-up
Many people intent on building big arms stick with
the tried and trusted biceps curl Although a useful
muscle-building exercise, the curl isn't as tough as this
compound Lift, which is arguably the most effective
way of targeting your biceps muscles for growth.
Not onLy do your biceps work hard throughout the
move, you also recmit the powerhouse muscles
of the upper bacl< and consequently ensure a big
growth -hormone response, resulting in greater gains
not just on your biceps but all over your body.
How to do it
> Hold the bar with an underhand grip wfth
your hands shoulder- width apart.
> Start from a dead hang with your arms fulLy extended.
> Pull yourself up by squeezing your lats together.
> Once your chin is higher than your hands, pause briefly
t hen s Lowly lower you rse If back to the sta rt. _
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IS Workout Manual
Incline dumbbell curl
One-arm preacher curl
By doing biceps oiris on an indine
bench, yoj move through a greater
range of motion than when standing
up, so v^r bliDeps work liarder.
How to do it
> Sit on a bench set on an incline
between 30* and 45' holding
a dumbbell in each hand.
> Keeping your back flat against
the bench and your elbows close
to your sides, slowly curl tf>e
dumbbells up to shoulder height
> Squeeze your biceps at the
top of the move and ttien
slowly return to the start.
EZ-bar biceps curl
Usfng an EZ-har, whfch has a zigzagged
middle, allows you turn yoLr hands
Inwards slightly. unlii<e a barbell. Ihis
takses some of tfie stra i n off your wrists
and allows the focus of the weight to
be solely on your bleeps, forcing tliem
to work harder throughout the move.
How to do it
> stand tall with your shoulders back
and feet close together, holding
an EZ-bar with an underhand grtp
with hands Just outside your hips.
> Keeping your elbows tucked in to
your sides, curl ttie bar up towards
your chest stopping just before
your forearms reach vertical
> ijower the bar bacl<: slowly to the start
> Avoid nocking back and forth
to gerkerate momenturn,
because this takes the emphasis
away froin the biceps.
Restlrtg your upper arm on an
upright bench stabilises it taking
momentLim out of the equation and
fardng your bkeps to do alt the work.
Training each arm indlvklualiv also
removes the risk of yoir dominant
arm doing more of the work, resulting
in balanced growth Straighten your
arm fully at the bottom of the mov&
and squeeze your bleeps at the
top for maximum muscle gains.
How to do It
> Hold a dumbbell in one hand
and rest that upper arm
against an upright bench.
> Curl the weight up until
your forearm is vertical,
> Squeeze your biceps at the top
of tlie move and then lower
slowly back to the start.
Hammer curl
This move shifts some of the
emphasis towards the fbreanns;,
making it a good exerase for
wori<ing the muscles responsible
for grip strength. A stronger grip wwiU
reward you with better performance
in a host of other lifts, not just
those focusing on the biceps.
How to do it
> Sta nd ta II with your shou Iders
back and feet close together,
holding 5 dumbbell in esch hand
> Turn your wrists so that your
palms face each other. Maintain
this grip throughout the move.
> Keeping your elbows close to your
side, slowly raise the dumbbells to
shoulder height, squeezing your
bfceps at the top of the move.
> Slowly return the vi/eights to the
start positton and repeat
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17
Muscle
Must-Do Moves
Hamstrings
Perfect these five moves
to build big, strong legs
Key move
Romanian deadlift
This is one of the best moves
for building musde mass on
tlie backs of your legs. Perfect
form is vital to protect your
lower back from injury.
How to do it *
> Stand tall with your feet shoulder-width
apart holding a bartjell with an overtiand
grip just outside your hips. Keep your
shoulder blades retracted, torso upright,
core braced and a natural arch in your back.
> Initiate the move by slowly leaning
forward f ronn the hips, not the waist
□nd lovi^r the bar slowly down the
front of your shins until you feel a
good stretch in your ha rr strings.
> Reverse the move and push your
hips f onward to return to the start.
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IS Wori<out Manual
Gym ball leg curl
As well as the hamstnngs and glutei,
lunged also involve stabilising muscled
suth as adductors and hip flexors that
need to be ^rong for you to mov^ with
speedL power and co-oixffnaflon.
How to do it
> Stand tall with a barbell resting on
the back of your shoulders. Point
your elbows down to retract your
Shoulder blades and keep your back
upright and core braced throughouL
> Tal<e a big step forward, l<eeping your
knee over your front fcK)t and not
letting it go beyond it
> Lower until both knees are bent at
90', ttien push back off your front
foot to return to the start position.
Ewen though you are oniy using
your own bodyweight. this is still
a surprisingly tough move that
hits your fiamstrings hard.
How to do it
> Lie with your head, shoulders and
upper back on a gym mat and
with your feet together on top of a
gym ball. Your body should form a
straight line from head to heels.
> Keeping your back straight r^ise
your hips and dnag the ball towards
your backside with yoLir heels.
* Pause briefly at the top of tlie move,
then slowty return to the start
Dumbbell lateral lunge and touch
Jump lunge
This move targets the often-
forgotten inner-thigh musdes^
Ignoring them can lead to
muscular imbalances and injury,
while strengthening them will
f mpr<iv& all low«r-body lifts
and sports performarKe,
How to do H
> stand tali with your feet
close together, holding a
dumbbell in each hand.
> Keeping your core braced and
head looking forward, lake a big
step to one side and lower your
body towards the leading leg, with
your knee in line with your toes.
> Reach down with the dumbbells,
i<eeping your baci< sti^ight, and
touch them to the floor, or as far
as you can comfortably reach.
> Push back off the leading leg
a nd repeat on tt>e othe r side.
The ejqslosive power recfuired to
jump high enough to switch legs
and land in another lunge leads to
rapid muscle growth and has huge
tt^nsfei^ble value to many sports^
How to do it
> start in a lunge position,
then jump straight up.
> Switch legs in mid-air to land
with you r other foot forwa rd.
> Descend straight into a
lunge and repeal
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Must-Do Moves
Triceps
Do these five moves to add
size and strength to your arms
Key move Triceps dip
When you're trying to build big arms, it's always
tempting to favour biceps-boosting moves over
those exercises that focus on the triceps because
the results are so visually impressive - but thaf s
the wrong approach. The triceps make up about
two-thirds of your upper-arm musculature, so you
can't afford to Ignore this muscle if you want to add
size and strength. The dip is one of the best moves
to target all three parts of the triceps muscle, as
well as being great for working the lower chest,
shoulders and your core, which you must keep
tight to prevent your lower body from swinging.
How to do it
> Crip para llel ba rs, l<ee ping your body uprig ht.
> With your elbows pointing straight bacl<, lower
your body as far down as you can comfortably
go without stressing your shoulders.
> Keepyourcorebracedanddon'tswing
your legs for momentum.
If you're struggling
to manage lifting your
bodyweight, jump' to
the top of the move
and then slowly lower
yourself to build up
strength.
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20 Workout Manual
Close-grip bench press
Lying EZ-bar triceps extension
Bringing yaur liands closer together
transters tlie tocus of this move away
from the chest and to the triceps.
How to don
> Lie flat on a bench hoiding a barbell
with a close, overiisnd grip. Aim for a
fist-sized gap between your harxls.
> Keep your head, shoulders and back
supported by the bench, your core
braced and your feet fiat on the floor
> Lower the bar slowly to your
eldest Iceeping your elbows
close in to your sides to l<eep
the emphasis on your triceps.
> Push bacli up pofwerfully, but
don't lock out your elbows.
This move works to isolate your
triceps, forcing the niuscle to worit
hard throughoLt as you control thfe
weight on the way down before
raising It again. Start by using a
light welglTt because you need to
manage the weight safely as you
lower it towards yoir head.
How to do It
> Lie flat on a bench, holding an EZ-
bar above you with straight arms.
> Slowly lower the bar towards
the top of your head by bending
your elbows, which should point
upwards throughout the move.
> Without arching your baci<, return
ttie bar to the start position,
Cable press-down
The advantage of using a cable
machine Is that it provides
resistance throughout the wt>ole
move, forcing your triceps to
woi1< hard to manage the weight
on the way up as well as on the
way down. Keep your elbows
close to your sides so that the
emphasis stays on your tnceps.
How to do it
> Stand tall at a cable machine
with a double rope handle
or straight bar handle
attached at head height.
> Keeping your elbows tucked
in, press tfie liandle down
without leaning forwards.
> Squeeze your triceps at the
bottom of the move, then
Slowly return to the start.
Usng a cable pnjvides greater
resistance to your muscles throughout
the move, mai<ingthis a harder
and more worthwhile exerdse
than the dumbbell version.
How to do it
> Rest one hand and one knee
on a bench, maintaining a
natural curve in your baclc.
> Hold a cable rope in your free hand,
ensuing that there's tension.
> Press the handle straight back,
moving only at the elbow.
> Squeeze your triceps at the top of
the move, then return to start.
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21
Muscle
Must-Do Moves
Glutes
Do these moves to work your
biggest muscles and Improve
your lower-body lifts
Key move Lunge
Lunges work the glutes and other
lower-body muscles, such as the
quads, hamstnings and calves, as
well as many stabilising muscles -
including your core - to allow you
to move with speed and power.
How to do it
> stand talL with a barbell resting
on the back of your shoulders.
Point your elbows down to
retract your shoulder blades,
and keep your back upright
and core braced throughout
> Ta ke a big ste p f orwa rd . keep in g
your knee over your front foot and
ensuring it doesn't go beyond it
> Lowe r u nti I both k nees a re bent at
90', then push back off your front
foot to return to the start position.
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22 Workout Manual
o
Dumbbell step-up
One-leg squat
If s 3 move vou do countless times
each day when climbing stairs, but
adding extra weiglit with dumbbells
will traft powerhA glutes.
How to do it
> Stand in front of a tjench set na
Inigber than l<nee height, holding
B dumbbell in each hand.
> Keeping you rbacl< straight and
your core braced, place one foot
on the bench, then Hie other,
> Step back down, leading
with the same leg. Alternate
leading legs with every rep.
Thi^ tough unilateral move forces
all the work on to one leg. while
your core has to worlt hard to
Stabilise your upper body.
How to do it
> Stand on one leg.
> Keeping vt>Lir knee In line with your
toeSv squat dofwn as far as you can go.
> Stand back up and complete a
set on tlie same leg, swapping
legs for the next set.
4^
Bulgarian split squat
Glute raise
Placing your back foot on a bench
behind you taifles that leg out of
the equation, forcing your front leg
and the glutes muscles on that side
to harxlle the entire woritload.
How to do it
> Rest a barbell across the back of
your slioulders and rest your baci<
foot on a bench. Your front leg
should be about a metre in front of
tiie bench with toes pointing ahead.
> Keeping your torso uprtg hi,
bend your fnont leg until your
thigh is parallel to the floor.
> Keep your i<nee in line with
your toes and don't let it
travel beyond your toes.
This is one of the best movses for
isolating your glute muscles.
How to do it
> Lie flat on the floor with your
knees bent at right angles
and your feet apart.
> Keeping your core braced, raise
your lower baci< off the floor
by squeezing your glutes.
> Pause at the top of the move for
one second, then slowly lower
back to the start position.
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23
Must-Do Moves
Upper
back
Do these five moves for a
strong and balanced top half
Key move
Bent-over row
It may be tempting to let the bench
press dominate your workout but
concentrating on your pecs at the
expense of your back can lead to a
muscle imbalance that not only looks
rubbish but also increases your risk of
injury This move works the opposite
muscle group, the upper back (traps,
lats, rhomboids and rear deltoids), as
well as your biceps and abs, helping
to keep your torso stable. The move is
overtooked by many but should be a key
weapon in your muscle-building arsenal.
How to do it
> Begin with your core braced, your back
straight and your shoulder blades retracted.
> Bend your knees slightly and lean
forwards from the hips.
> Crip the bar with your hands placed
just wider than shoulder-width apart,
letting the bar hang at knee level.
> Pull the bar to your sternum, retracting your
shoulder blades to allow the bar to come up
to your chest then lower slowly to the start.
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24 Workout Manual
Shrug
Seated cable row
Shrugs have a limited range of mofion
tompared with many other lifts. whicU
means that yoL can use really heavy
weights to help build big and strong
traps and create wide shoulders.
How to do it
> Stand in front of two heavy dumbbells.
> Squat down and securely grip a weight
in each hand with a neutral grip.
> Stand up, keeping your core braced
and a natural arch In your back.
> Shrug your shoulders up towards your
ears, keeping your arms straight.
> Hold for a second at tiie top
position before slowly lowering
the weights back down.
> VoiJ can also perform shnjgs with
a heavy bartjell using an oyertiand
grip Just outside your hips.
Hitting your back muscles while
seated allows you to go heavy
and focus all your efforts on the
target muscle groups, resulting
In big muscle-mass gains.
How to do 11
> Sit with a flat back and a slig ht
ber>d in your kneeSr using a
neutral grip to hold a double
D -handle attached to the t>ottom
pulley of a cable machine.
> Ensure that there is tension in
the cable before you begin.
> Pull the handle to your sternum,
keeping upper-body movement
to a minimuin, and squeeze your
shoulder blades together.
> Retum slowly to the start
Upright raw
One-arm row
This move woi1<s both your
traps and shoulders to buld
3 s\rQng upper back.
How to do it
> stand tall holding a barbell
with an overhand grip,
hands slightly narrower than
shoulder-width apart.
> Pud the bar up towards
your chin, trying to keep
your elbows pointing up.
> Slowly lower the bar
back to the Start.
Working one aim at a time helps
encourage balanced growtl^,
lessening the nsk of injury.
How to do it
> Resl your left knee and left hand
on a bench, holding a dumbbell in
your nght hand close to the floor.
> Keeping your back straight, use
your back muscles and biceps
to row the weight up to your
Side, leading with your elbow.
> Repeat on Uie other side.
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2S
Muscle
Must-Do Moves
Abs
Do these five moves to build
a rock-solid six-pack
Key move Medicine
bail Icnee raise
It's vital to work your lower abs but
all too easy to overlook them. The
additional weight of the medicine baLL
forces them to work hard to raise your
knees to your chest while your core
works to stabilise your upper body.
How to do it
> [^ang from a puLL-up
bar with a medicine
ball held securely
between your knees.
> Bend your knees
and use your lower
abs to draw them up
towards your chest
> Once you have
raised yourkrees
as high as possible,
pause, then slowly
return to the start.
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26 Workout Manual
Crunch
Reverse crunch
Tills IS the dassk move for
targeting ytiy r upper abs and still
one of the best, so it's an essential
tomponent of an abs workout
How to do it
> Lie witti your back flat on a mat
with your knees bent at 90' and
your feet flat on the floor. Place
your fingers by your temples.
> Contract your a bs to lift your
shoulders up and curl your chest
towards your knees, keeping
your lower back on the mat
> Pause at the top of the move
and tense your abs, tfien lower
slowly back to the start
4^
■1
Vou place the emphasis on the
loiA^er part of your abs by hitting
them from a different angle.
How to do It
> start with your head and shoulders
flat on the floor with your arms
down by your sides, knees bent
at 90' and feet flat on the floor.
> Contract your abs to lift your
hips off the floor, then curl your
knees towards your chest,
keeping them bent at 90',
> Pau se at the top of the rrx?ve,
tense your abs, ttien lower your
legs slowly back to the start.
Plank
Jackknife
The plank is the dassfc stability
move, since every muscle must
work together to Iteep your torso
stable. Itbuikjs strength in deep-
Lying muscles, maldng many other
moves easier and strengthens
the link between your upper
and lower body, which has huge
transferable value to every sport.
How to do it
> Hold your bodly in a straig ht
line from head to heels with
your elbows beneath your
shoulders, your feet together,
and your head looking down.
> Hold the position for as long as you
can without letting your hips sag.
TNs advanced move, which requires
flexibility as well as a strong core,
hits both your upper and lower abs.
How to do It
> Lie flat on your back with your arms
behind your head, off the floor, and
your feet together, also off the floor.
> Contract your abs a ndbnng
your hands and feet up to
meet above your stomach.
> Keep your legs as straight 35 you can
and tense your abs at the top of the
move, then slowly return to the start.
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Muscle
Must-Do Moves
Shoulders
Do these five moves to built
broad shoulders and create
a V-shaped torso
Key move BarbeU
shoulder press
The shoulder press is a key upper-body Lift If you
want to add size and strength. It mainly worl<s
the front and middle deltoids, two of tlie three
major muscles that mai<e up your shoulders. Your
triceps become involved as you straigliten your
amis, wliile your core must work hard throughout
to stabilise your torso. Its a key move for creating
impressively wide shoulders and will help
improve your bench press.
9
How to do it
> Wi th you r feet sh ou Ider- width
apart position a bar on your upper
chest, gripping it with hands just
wider than shoulder- width apart.
> Keep your chest upright
and your core braced.
> Press tlie bar directly upwards until
your arms are e)d:ended overlnead.
> As you lift, keep your core braced
and don't tilt your hips fonA/ard.
> Lowe r th e bar baci< to
your chest and repeat.
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Workout Manual
Push press
Arnold press
9
Using your legs to iriitlate the move
enables yo j to Uft more wefglit and
preverits poor form at the start of
each rep (roLirdiiiig yoLrback, for
example) Ens jre you lower the bar
back to your shoulders slowly and
under control to hit the muscles ha nd .
Howtodoit
> stand tall with a barbell acnoss
your upper chest Hold the bar
with an overhand grip, hands just
wider than shoulder-width apart
> Keep ingvour cone braced, bend
your knee5 slightly, then stand
baci< up while at the s^ms time
pressing the bar directly overhead
by straightening your anns.
Don't lock out your elbows,
> Slowly return the bar to the start.
Cable Lateral raise
Usfng a cable keeps tension In your
muscles tliroughout the move - unlike
using dumbbells where gravity takes over
- so they have to work harder for tanger
How to do it
> Stand side-on to a cable stack wtlh a
D-handle attached to the bottom pulley
> Hold the handle in the hand furthest
away from the stack and stand talL
> Slowly raise your arru keeping a
slight bend in your elbow, until it is
close to parallel to tt>e ground, or as
high as y&u can comfortably go.
> Slowly return to Vhe start keeping the
weight under control on the way down.
This varlatfon comb^es a pressing
action with a ratational one to iiit
vour deltoids from several angles.
How to do It
> Sit on an upright bench holding
a dumbbell in each hand with
your palms facing you.
> Keep your feet flat your core
braced, your back against the bench
and your head looking forward,
> Press the weights up, rotating your
pa Ims so that you end the move
with arms directly overhead with
your palms facing away from you.
> Reverse back to the start
Reverse dumbbell f lye
Ihis is a great move for targetmg the
muscles that make up the rear part of
your shouklers. it's often r>eglected in
favour of worlting the other muscles,
but y&u need balanced growth to
ensure that you get wide shouklers.
How to do H
> Lie flat on a bench, holding a
dumbbell in each hand.
> Keeping a sbght bend in your
elbows^ raise the weights out to
the Sides until they're at shoulder
height then return to the start.
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29
Muscle,
Must-Do Moves
Lats
Work the key muscles of your
back to add width to your torso ^
Key move Pull-up
It may be a bodyweight exercise, but the pull-up is
stilL seriously tougli. The load on your muscles is
very high because you have to lift up and control
your entire weight against gravity. This has the huge
advantage of building a strong, wide upper back,
which helps create a desirable V-shaped torso.
Preventing your legs from swinging during the
exercise also gives your abs a good workout.
How to do it
> Craspthebar with a n overha n d g rip with you r hands
wider than shoulder- width apart.
> Sta rt from a dead hang with you r a rnn s fully exle nded .
> Pu LI you rse If up by sq ueezing yo ur Lats tog eth e n
> Once your chin Is higher than your hands, pause briefly
then slowly Lower yourself back to the start.
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mensfitfiess.co.uk 31
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Bent-over row
Straight-arm pull-down
As well as the lats, tils move works
all the upper back's powerhouse
muscles (traps, rhiomtxhids and
rear deltoids). The biceps assist the
lift, while vour abs work to keep
Vour torso straight and stable-
How to do it
> start wltti your core braced
and your back straight.
> Bend vour knees stightlv aixl
lean forward from the hips.
> Grip the bar with hands just
wider than shoulder-width apart
letting it hang at knee level.
> Pull the bar up to your lower
sternum, retracting your shoulder
blades to allow the bar to corre
up to your chest then lower
the bar slowly to the start
Dumbbell pull-over
Although if s a single-jofnt move,
this exercise worlts a number
of muscles, specifically the lats,
lower chest and triceps
How to do it
> Lie flat on a l>ench with your
head and shoulders supported
a nd your f
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