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Training

Training

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Published by: Spiros on Sep 19, 2009
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of them, coveringevery bodypartand providing theanswer to every major training goal
85
100
MUSCLE-FITNESS.COM
101
TRAINING
 Want workouts? We got ’em.
ULTIMATETRAINING
GUIDE
3 8 - P A G E S P E C I A L
BY M&F STAFF|PHOTOSBY IAN LOGAN
 
   G   Y   M  :   E   V   O   L   U   T   I   O   N    F   I   T   N   E   S   S ,   (   6   2   6   )   7   9   3 -   5   3   5   3  ;   A   L   L   B   O   D   Y   P   A   R   T   P   H   O   T   O   S   B   Y   R   O   B   E   R   T   R   E   I   F   F
102
MUSCLE&FITNESS
November 2007
ROUTINE
KEY
THROUGHOUT THE FOLLOWING PAGES, YOU’LL FINDNUMEROUS ROUTINES THAT ADDRESS DIFFERENTTRAINING GOALS AND TROUBLE SPOTS. HERE’S A QUICKGUIDE TO THOSE CATEGORIES AND WHAT THEY ENTAIL
>>
MASS-BUILDING
ROUTINE
Compound movements, high volume and moderaterep ranges for maximizing muscle growth.
>>
BEGINNER’S
ROUTINE
Mostly machine-based exercises for those stillgetting their feet wet before progressing to moreadvanced moves.
>>
 AT-HOME
ROUTINE
Requires nothing more than dumbbells and anadjustable bench, a common home-gym setup.
>>
15-MINUTE WORKOUT
ROUTINE
Short rest periods and multiple exercises usingminimal equipment for a faster pace. (For abs, weoffer a 10-minute routine instead of 15.)
>>
“PRIORITY” WORKOUT
ROUTINE
For targeting a specific area of a muscle that needsto be brought up. A priority workout will train otherareas of the muscle as well (for example, the shorthead of the biceps will also be worked in the longhead priority workout), just not to the extent of theintended location.
>>
GIANT-SET
ROUTINE
All exercises are done consecutively without restingbetween sets to achieve ultra-high intensity.
>>
STRENGTH
ROUTINE
Lower reps, heavier weight and longer rest periodsfor when pure strength and power are priorities.
>>
GET RIPPED
ROUTINE
High volume, high reps and short rest periodsto increase intensity and boost metabolism forgreater fat-burning potential.
>>
GET SUPERPUMPED
ROUTINE
High reps and short rest periods for increasedblood flow to muscles.
103
 WORKOUT
CENTRAL
The following 20pages are chock-full of routines, sounrack the weightand start lifting
 We’ve all
been there.
In general your workouts have neverbeen better, but those pesky lower latsare about as responsive as LindsayLohan is to rehab. Or maybe yourouter quads or front delts are moreGary Coleman than Ronnie Colemanand just refuse to grow. Then again,perhaps the problem is your entire pecarea, or you sport hams that are morelike Spam — mushy and far from thereal thing. Or it could be you’re justpressed for time and want to knowhow to perform a decent back workoutin just 15 minutes.Cue “Workout Central,” your one-stop shop for muscle size, strengthand definition. In this 38-page featurewe offer 85 workouts, one or more of which we can virtually guarantee willsolve your individual training prob-lems. You’d be hard-pressed to findthis many individual routines so easyto navigate in one place.In addition, we provide an efficient40-minute, total-body workout plandesigned especially for those balancinga great physique with a hectic scheduleplus targeted advice for gaining overallmuscle mass or getting superlean. Sowhat are you waiting for? Identifyyour problem, look up the solutionand start turning a weakness into astrength.
 
104
MUSCLE&FITNESS
November 2007
 WHEN TARGETING A SPECIFIC AREA
of a muscle,exercise selection is key. In the lower lats priorityworkout, the movements (most notably back exer-cises performed using a narrow reverse grip,including the chin) are all effective at zeroing in onthe lower portion of the lats, which, when fullydeveloped, create a more dramatic V-taper. In theupper lats priority workout, all exercises are donewith a wide overhand grip, which helps developback width just below the armpits. Ideally you’dutilize both underhand and overhand grips in agiven back workout, but each of the aforemen-tioned routines are great for bringing up theirrespective areas when a weakness is present.
MASS-BUILDING
EXERCISE SETS REPS
Deadlift56, 6, 8, 10, 12Bent-Over Barbell Row58, 8, 10, 10, 12Seated Cable Row48, 8, 10, 12Lat Pulldown38, 10, 12
BEGINNER’S
EXERCISE SETS REPS
Lat Pulldown 410, 10, 12, 12Machine Row310, 10, 10One-Arm Dumbbell Row310, 10, 10Standing Low-Cable Row312, 12, 12
AT-HOME
EXERCISE SETS REPS
One-Arm Dumbbell Row48, 10, 12, 20Straight-Arm Kickback410, 12, 12, 20Dumbbell Pullover48, 8, 12, 20
15-MINUTE WORKOUT
EXERCISE SETS
*
REPS
Wide-Grip Lat Pulldown36, 10, 15Reverse-Grip Lat Pulldown36, 10, 15Seated Cable Row36, 10, 15
*Rest no more than 30 seconds between each set.
CLOSE-GRIPLAT PULLDOWN
>>
Pulling your elbowsdown close to your bodytargets the lower lat fibers
MUSCLE-FITNESS.COM
105
LOWER LATS PRIORITY
EXERCISE SETS REPS
Reverse-Grip Bent-Over 410, 10, 12, 12Barbell RowClose-Grip Lat Pulldown48, 8, 10, 10Straight-Arm Pulldown310, 12, 15Chin3 to failure
UPPER LATS PRIORITY
EXERCISE SETS REPS
Wide-Grip Lat Pulldown46, 10, 12, 15Wide-Grip Bent-Over 310, 10, 10Barbell RowWide-Grip Seated 38, 10, 12Cable RowWide-Grip Pull-Up3to failure
GIANT-SET WORKOUT
*
EXERCISE SETS REPS
Deadlift410, 10, 10, 10Bent-Over Barbell Row410, 10, 10, 10Rack Pull410, 10, 10, 10Pull-Up4to failure
*A giant set consists of four or more exercises performedconsecutively without rest as a means to increase intensityand promote muscle growth. Do one set of each exercise back-to-back — that’s one giant set. Rest three minutes between eachgiant set.
STRENGTH
EXERCISE SETS
*
REPS
One-Arm Dumbbell Row44, 4, 6, 8Machine Low Row44, 4, 6, 8T-Bar Row 34, 6, 6Seated Cable Row 34, 6, 6(wide grip)
*Rest 2–3 minutes between each set.
GET RIPPED
EXERCISE SETS
*
REPS
Dumbbell Deadlift510, 12, 12, 15, 20Straight-Arm Lat Pulldown412, 12, 15, 15Dumbbell Pullover415, 15, 20, 20Lat Pulldown410, 12, 15, 20
*Rest no more than 30 seconds between each set.
GET SUPERPUMPED
EXERCISE SETS
*
REPS
Bent-Over Barbell Row410, 10, 30, 30Seated Cable Row410, 10, 30, 30Lat Pulldown410, 10, 30, 30
*Rest no more than 30 seconds between each set.
Note:
The above workouts don’t include warm-up sets.Unless otherwise noted, rest 60–90 seconds between all sets.
ONE-ARMDUMBBELLROW
>>
Concentrateon pulling withyour back andnot your biceps
»
 WORKOUT
CENTRAL

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