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  • Most Effective Workout

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    h33ze
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    The document provides instructions for a 5-day workout routine. Day 1 includes exercises like bench presses, pull-ups, and squats. Day 2 focuses on exercises like bicep curls, tricep extensions, and lunges. Day 3 consists of exercises like shoulder presses, rows, and reverse lunges. Day 4 includes deadlifts, chest presses, and shoulder raises. The final day recommends exercises like bent-over rows, squats, and shoulder presses. The routine aims to build muscle and strength over time with increasing weights and decreasing rest periods between sets.

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    The document provides instructions for a 5-day workout routine. Day 1 includes exercises like bench presses, pull-ups, and squats. Day 2 focuses on exercises like bicep curls, tricep extensions, and lunges. Day 3 consists of exercises like shoulder presses, rows, and reverse lunges. Day 4 includes deadlifts, chest presses, and shoulder raises. The final day recommends exercises like bent-over rows, squats, and shoulder presses. The routine aims to build muscle and strength over time with increasing weights and decreasing rest periods between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    73 views1 page

    Most Effective Workout

    Uploaded by

    h33ze
    The document provides instructions for a 5-day workout routine. Day 1 includes exercises like bench presses, pull-ups, and squats. Day 2 focuses on exercises like bicep curls, tricep extensions, and lunges. Day 3 consists of exercises like shoulder presses, rows, and reverse lunges. Day 4 includes deadlifts, chest presses, and shoulder raises. The final day recommends exercises like bent-over rows, squats, and shoulder presses. The routine aims to build muscle and strength over time with increasing weights and decreasing rest periods between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    MONDAY

    Lie on a bench with a shoulder-width grip on Grab a pull-up barwith your palms facing Stand with feet shoulder-width aoart.
    the bar" Liftthe baroff the rack and lower behind you, hands slightly past shoulder- bend and grab the barwith your hands twice
    to your chest. Pause, then push up as far width. Raiseyourfeetoffthefloorand shou lder-width. Keep your arms straight, drive
    as you can. Repeat. Do 25 reps ofeach of hang in the air. Point your chest to the your feet into the floor and straighten your
    today's exercises with a weight you can lift ceiling and pull up untilyour chin clears hips and knees to stand up. Return to the start
    6 times. Rest for 60 seconos. the bar. Lowerto the start. Reoeat. position. Reoeat.

    ld a dumb-bell in each
    ffi
    Place your left hand and knee Put 20kg plates in a pile and
    hand, edges on your on a bench to form a triangle stand about 60cm behind it
    shoulders. Press one with your other foot on the holding a pair of dumb-bells
    weight up so your arm's floor. Hold a dumb-bell in your at your sides. Lunge overthe
    straight but not locked.Lower, left hand, arm hanging straight pile so the back ofyour left
    then lift with the other arm. down, pal m facing towards leg isjust in front of it.
    Repeat. Do 40 reps for each the bench. Pullthe dumb-bell Return to the start
    oftoday's exercises using a up to your chest, lower and position. Repeat.
    weightyou can lift 12 times. repeat. Finish your set, then Complete your set
    Restfor45 secs between sets. switch hands. then swap legs.

    The Pay-Off
    FRIOAY "Aftertwo
    months on this
    !;=:==--r-+- programme
    Bend over holding Stand with a bar-bEll the average =
    a bar-bell. Bring slowly loweryour on your shoulders, 75kg man
    E
    the bar up to your body until your feet hip-width apart. should add Tkgof muscle," says h
    chest. Pause, lower upper arms are Keepingyour back Nick Grantham, strength and =
    and repeat. Do parallelto the =
    straight and eyes conditioni ng coach at smartfitness.
    15 reps ofeach of ground. Push forward, slowiy org.uk. "The first month's gains
    today's exercises, yourself up until squat until your may be more modest butthen,
    using a weight you the pointwhere thighs are parallel you'llballoon. Take in at least3
    can lift 2 or 3 times. your eroows are to the floor. Push litres of water and 4,000 calories
    Rest 90 seconds =
    straight but not back up to the a day, including around 1109
    between sets. locked. Repeat. start. Repeat. ef lssn pre{sin." Etr

    66 MEN'SHEALTHMAY2t1OS menshealth.co.uk/f itness-muscle

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