a Pode CORE cee § a - vi "IBONVPLA Mm 09Uae MUSCLES & STRETCHES A closer look at the muscles featured in this guide Abdominals ri feet eres Bead oo Ey ey Perea! Pech uenea Lica Keep your shoulders flat on the floor, Lower back stretch Quads pee ; | ue Dey Y Quads Foye CCN Push your re onc INTRODUCTION Glutes, ey eee es cores calves ry Ce ead SS cuaate ph ty ot Bic fay ang Cepcrg st ee co F a | eo) \ Shoulder stretch Cee bona nan eect& Bora aren) This means that we recommend you choose ees eS een Uo ns Cua Se ono ga be that itis designed as SOU UC g CUS) oy ae Retr Veg Peed Cea) Reo eu) DE ec) muscle groups. These are Ce aC) Pee eC) mass because they stimulate Ce ues Te ea CO LD Pee UL safely. Ro nuh) DT RI) ee yoo Pec ony ed Cn Oe COS se ees Lacy Tee eo) a Coe SS Sea REECE oy You to shift heavy weights Se ca Epa RO) Tec SSeS gece) CNT to bend only atthe elbow, Pc) ree feces) Cea g ees ee but allow you to fine-tune Nene ee arco exhaustion v% RSV TIALS Ce Peay steady, perhaps because Eee AT Ee Pe nd Ce nC Fe IL] Oe cg Po ey TP cs inset) muscle growth and injuries ESE uIa Lie Rene Te cus Dna CUS COM Be ue Dene Pac) eee gn Soe ee major muscles to smaller Oe ues the picture guides provided Egan keeping your knees and spine aCe ce eve ts SoCo CnC) Gees POU liting patd should be done Sn possible, The eccentric portion Coa sn ey OCs PRR Pet CE) ee aL will re up your fast-twitch rece Seah) greater growth mtd Ue mcd Cicer ns Nee COU au — as well as the main ess Ps ea) Cc cae See La Se Rei Dee ACY ages Pere EO ag Stacy Pee ieee ieee aoa Caen er) enema enue cs TORT cL ee Praia = : Fors In touch with the foor TenaSEATED RUSSIAN TWIST EM ao cs Secor Mee anc) eae position while twisting SD ea De CRE Perr Ces red Pree a ca _ Race — Cs Cones Prony De Rotate your torso eo ny CO ns SO Cec Pe OBLIQUE CRUNCH aang abs. Hold the ‘up’ position for eng Pearse eure) CO De Ue on your side with SC Touching your temple Sea Pry Cae © Sy oa. Pert Cr Racy PI en gy Peay at ‘come off the floor to Cd Ce atria} Ce Ly PART Tenia aa)REVERSE CRUNCH ecco Net ean eee eased mecca | eau Race De Thighs vertical if {eld Te Perr bn at 90° Sn BCT reer Rg cn Pe oad Suey Pe This classic stability move strengthens eee es ae ee cess eee Tere cect oe us lice De Prd Oa Peo TOS i Tomy Pun Pend Prez} PART Nene ay‘As well as providing an unstable surface paces eclogite erence ey greater range of motion over the standard Creare te Sot mac PCy Se eee ed eee CU me acne ene a Ses sha ha Teme cg mune ee Nd Cg See ORS ea De OUR re CS OL Pent) hhang on for the ful set Tea Ppa Crmot cy eros RL) Men's Fitness 1 1516 | Men's Fitness Dee ae) Neenah) ees ccs aad eRe aera ss COPE un Ra a Ue ea) i ne Ce See See eas Pee uc Remet a oie co aay centred over your glutes to avoid Ce on ect Balance on your Pas SOO eauBICYCLES Ree Crea iatg eee Er me ey ee eek Se ORR De Touch fingers to temples. ead Prey Pr) Se Deane ee Se and bring your opposite knee Peet Cs Pooricd ee ted : Leitindh eee side to side . SCO Pe SIDE|PLANK Tren aaa exercise trains the deep core Dee cea eae nae) Sa ce Dc Prd Hold your body in Pu eos Prey Peron Pert Prey Dont lat your hips sag Hold the position as Scere _ long as you can before Sd PART enue aC)eee Sangean an gr} eerie neo so that you get near to failure within the fee hoa a > EMP eMC ae ete: Miss Use your abs to it you Pe Pas THR! Pull your knees up to the Peer ete) OS Mirela straighter your legs, the ee a occ Dd Po Men's Fitness | 21Dd Po aad Bre ne Pee eac ue ean ouleay Cee aC Pree Rae Beate Ce COU ee a Ey Dae eens Ceska aad Deere ae UU) and throwing movements. ‘Stand far enough from th Pn Pee Lamy ue UEC ar Pen oo Dc eneiacoe es)Pees act cag ony | | ae RRR ory Coe en Sng Rr een cnet. ieee ano Dd Ped Pray Preorroy Peru rer Peay ' oro = Rest your forearms Cr tough move wil limit the Deen Pei hae) Adding resistance to this | eae ere nny ee a UES Men's Fitness | 25Keep your hips high and crunch your eee en ery cuca RCs cotd Pees eet Nga Cen Cn er ukaean ee NAT Ls Eee cea Nan a mses rasa | bel -——-~ en 4 =. 4 f i ; Hold the pasition for a two eae ing on the opposite sid PO nad Men's Fitness | 27LOWER BODY RUSSIAN TWIST CU gc Cote ane uae PCRs Ig Pe ee a Nac) Cena eed Dd Ped Pray Preorroy Peru On sides for support reer ey Cen Re z Dr Ca Bea Boon ng flat on the floor Pad Pe GYM|BALL PASSING JACKKNIFE Cee eed Pee rca you to perform the jackknife eee q Pel 00 cy Prd Poa Cc rect (oss 5 ec Pe iets rg ord ee as - Perry Dd Cea eC Panty mcOnE es L SS) your hands on he ) val Pee)Eee aey Ceo ane te rel Reon Mey Oe rat Cements Perea Ce ec Ran oe) gaa Dr Dea Perad Pers Prey Pr) Para) PEs PEs Poorcd Prod Sea) Sa) ey 5 TOU om} no = or so Ce cy Ee nate Men’s Fitness 1 31TWO-POINT BOX Build your spine’s Set Ts | Dd Coe EUs Ped Pray Preorroy rT eres son es vila aS reer Fe] by roy UR ay ces sca) {or a two-count PL) Era Rao Baila MEDICINE BALL SLEDGEHAMMER en Cen § ener eee eel Sh ca Wl (K) De 1 r Perro coer Prey cre fos nT s err Drerrct ea) p Pe —_ ey Peo! Perry Dd yi Ped CO oad eC val PeeDORSAL RAISE WITH SHOULDER ROTATION Cie Enc teen Nee Cea cn) § Segre Run Dd MUNN MAUS ad i Cera Cue epee uy SO Ra od Ped Pray Preorroy reer Peay Ea Ras Pe Cees Ce Eri) Tum your thumbs to point Ponty Pe ey AQUAMAN Danan aM un Cg Tne ee eu ica) Tc aera Pee Rares ee rae Dc OEE CS) Prd Pry Peon Pert CS Ts uC aca SEL Peay val PeSHS Cece en Mamet Ones > Evaro trons eee Miers a a POC eRe eae geo time = lifting and rotating simultaneously ~ using lower-back exercise, while the your core muscles to control the transfer of additional wobble works the deep Peta ed ant se Sear nko” De en oe Seon ide, swiveling Ca EO ne aaces Sou e oe POR Cre ad aod eet ey Men's Fitness 1 37 THR!DEADLIFT SQUATo DUMB-BELL SQUAT a JUMP SQUAT a PdONE LEG SQUAT DUMB-BELL GYM BALL SQUAT & pe 2 ie I, iat Ki ie, kW OW A aSTATIC SKI SQUAT FRONT SQUATSUMO SQUAT PART DUMB-BELL STEP-UP TaLATERAL LUNGE PART TaJUMPING LUNGE GYM BALL BULGARIAN SPLIT SQUAT PARTROMANIAN DEADLIFT GYM BALL LEG CURL = a E> PART aONE LEG ROMANIAN STANDING CALF RAISE DEADLIFT PART aSee enc) POE nar This is the classic move for bullding bigger, stronger shoulders. Be sure to keep your core muscles een Ao ence Rie nena uN ad ate ite Dod muicHT wetcHTs Pry [a] Pec Pert Rot ae | ae | Cy Push up with your legs and PEs cry CO aes Men's Fitness | 57Dod CI nad Pen a Ae) Pen Nate west brats Son mete eae Pose oats eas nga ati Se Me enon) work each side of your shoulders een aU coca te PCR aaa ce Coe Rete oF muicHT wetcHTs Denes)ARNOLD PRESS Been Peet Pree eon oe hitting your dettoids from Seca ee Dod Scr Toe ec) red = i Te i od Cee PS Prearcr —— w \ oo Ce De cry Res Ceo CS esau ue esas Peay 60 | Men's Fitness Pr LATERAL RAISE oo Roce Rear auc) Cece aa Rear n ro Re rm mort) Pe Pen sides, palms facing in Pert PZT Ped ay Ty Peo | i Keop a slight bend in Pree val PeCee ec Your rear deltoids rarely get a lookin, but Soe eet Eero eo tare’ Peer ect Sees Resear csy Pore tare ame Ren en) Ct as ene Cte erent cu) ro roo Pred Prd eee CIs Sau a Econ Proc Pe Sr Prey ceo Perey Pert Peer Peer Per Py Peach Poa 62 | Men's Fitness Denia) THR!» Sern Sauet ne a le Ae ate eee uid Dem nko eat erect posers Sains Se eR SN So ress the weights Ceo SOs PT L aml Sea f es e crn 64 | Men's Fitness Cee Cry A PO Co a aa Re i era a Ret carta See gee Peak) CeO Dead Prd ee en Py eeu to draw the handle in CoE Men's Fitness 1 65 THR!This works your rotator cuff muscles in the opposite plane to the internal Pee eects Peer en ee Peace Sr & ey Peery Ped Gp the handle In your hand To etd Pre Pen erring Prd Prat a a to draw the handle ECU 66 | Men's Fitness