Men'sFitness eter & COMPLETE GUIDE TO HOME WORKOUTS ABSORB LU ei Bi 3 GUNN M SAVE MONEYmagazine COMPLETE GUIDE TO HOME WORKOUTSnam So feel the differcnc be Pro Solo Pro Solo is an ergogenic all n one formula for increased muscle size and strength. An Ergogenic aid is something that improves Physical performance beyond normally achievable levels, enhances responsiveness to training and accelerates recovery. & toh ust whey protan for sing mace growth eee ea ae eee @ supports aerobic and anaerobic performance Creatine for muscle size, strength and power Reduces muscle breakdown caused by high acisity levels @ stimulates NOx production and increases blood flow to Stentany and the muscles Gresckts Oengs FEverrs ICTs PTAA) ences. Ik Or by phone: 0161 320 8145 Advice line: 0161 320 1212 Ge — aS ComPLeTe Home wonKkouT © Introduction © Home vs gym © Warm-up © Stretching © Training principles 8 10 2 “4 16 Pee eee © Introduction © Exercises © Workouts Introduction Buyer's guide Exercises Workouts © Introduction © Buyer's guide © Exercises © Workouts 24 26 43CompLeTE Home wonkouT © Introduction 132 © Buyer's guide 134 © Exercises 136 © Workouts 151 a Peed © introduction 166 © Cardio machines 168 © Muttigyms 174 eee © Introduction 176 ‘© Eating for muscle 178 © Meal plan 180 © Supplements explained 182 © Nutrition tips 184 Train for your new career in health and fitness 0845 1909090 Err ov Pirscnt Premier Training offers yo the perfect opportunity Flexible Learning Options: and partlime courses available nationwide. Courses in herapy te find out mare call or text ‘Career toCOMPLETE Home wonkouT Getting started | Working out at home is an accessible way of getting fitter and stronger. This book tells you everything you need to know to hit your muscle targets ‘elcome to the Men's Finess Complote Guide To Home Workouts, comprehensive taining resource for anyone who wants fo excise at home. Busing the exercises ‘advice and workouts in his ‘book youl develop a lean {and muscular physique. The ‘moves and taining systems weve selected wil give you (reat results whether youve been working out for years or are @ complete beginnec AN you have to do ks make ‘sure that you stucture your workouts 10 give your muscles progressively tougher taining challenges, Working out at home is Incredibiy accessible because you can sian without having to buy any ki you want to make fantastic progress, buying simple equipment such ‘as durnb-bels and a gym ball ‘il allow you to do a wide variety of workouts, helping yout kop pogessing and The book stars wit a clear and ful guide to base training ‘hoor. By understanding the ey variables involved in workout such as the number lof sols and reps you perform, you stand a better chance ff achieving the body youve always wanted. The exercise demonsttation and workout pages ofthe book are spit up info chapters involuing aiferens bts oF ki The fs contain lho bast reves you can do by using bodyweight alone, as well {as some sample workouts you can use depending on whal you want fo gat out of your taining sessions. That's followed by a chapter on dumbbells and ayn ball, “uich includes a gear guide, 185 muscle-building moves {and 15 sample workouts. The xtra Ki chapter explores how adding a fow simple items such as a pullup bay ‘medicine ball and resistance band can allow you to Wain in nea and productive ways. The bell and bench chaptor comple the taining section and shows you how to use big ‘moves for mamam muscle growth Hfyoute realy serious about bulging a home oy, you ‘may want 0 invest in @ cardio machine or a mlm, The home gym machine section wil you what qualities you shouldbe looking for so you make the right purcas What you eat has as much cf an impact on your body shape as the amount of training you do. Thats wry wee included a chapter hat fives you clear advice about row t0 eat heathy where fresh food i in and gimmicky clot plans are of the menus There's also a sample meal plan and a thorough guide to sports supplements, ‘You can use the Complete Guide To Home Workouts \inether youre a beginner or fan experioncad exereiser The Ie guide sections gle you aioe on haw to buy name ‘workout kt The exercise demonstration pages show you how to periom eflecive moves with perect fom while the workout pages give you amples of common taining ‘methods, You can then design your fn workouts by arranging the exerisas accorsing 19 the principles of your chosen training method CompLeTe Home wonkour I Getting started Muscle myths Don't let these common muscle myths hamper your tre eT ey ia ee ee eee ets Cea ee gen ea Aa meee ety Laer dante Ene ‘ eer eer a ey pr ereenner eta eter Poererr ener iecarcr eae eT ace 3 Cre a neni oo Pea : eons yeh En Peer ees eter Sn ee center menener etn eer ens ree CSU onene tt Peer etree od Eo yy err ret ifyou want to shit ey pete coer ‘can do that many reps the erent Siento Ityoute new to weight taining, follow this advice to avoid injury ery Sey ie cos Secs peer reialn ther bodes 10 ear eee ees eee es eos Cree ofan exarese you wont pore een Indeed performing reps wth speed trains the muse meres peer et cerry Re ee ee eer cera Ro eo rhs en eet att eee Rectan iamtres ue reer Porn en er at Se = ree serene | Warm up property ‘way warm up propa before dong ary serous exocso eo B20 This wi elp you ‘omayinuny tee [Stop if hurts Ityou fee pan at ary ine ding your \werkou slop immesisiey The sing no Starlight teachers wha dont know wha hey aking about Werking tough pa could do eatous up He weigh exer tene. ‘mage to muscles ose tendons Brace your core | Watch your form Maintain pert for fr evry repestion of ‘very case. Each merce his took ‘comes ith detaled note on orm Hyd ort have geod fom you wert gethe fa bereft fhe scee arc mey jure yours Now imagina that semeans Is about to punch Pik a weit you can manage acy the st time you perm ary Wing exe Ths pan, ne ais popularn with cs-schoal PE way you san cancantata on parerming the ‘©urceo party anathon you can bls ‘ou ean help o abies your by an reco your ur ik by engaging your me dhrng an exis To do this Sta by neu tha you are aning crating uo staght wih yours in ia ih your ers youn he samach ara you have o tne our abdominal mci tak ho Bowe {eu noe to main hat conaton ttrouaout tne move lo prote!yourlewer bck tom musde soins Keep training For mor sccaon wang pls dated osc ane etn pars, soe Men's Finoae magazin ery marth Ge rmenstinessmagaane uk or mere dalCOMPLETE Home wonkouT Getting started I 7 or CompLeTe Home wonKour I Getting started Working out at home and working out in a gym both have advantages and disadvantages. Here's how to get the most out of a home setup re ofthe best things ‘bout working out at home is that ifs accessible. In fact, you could slat right now, even it you dnt have any kt. That's because you can da ots of challenging exercises, such ‘as press-ups and chai dips, [ust by using your bodyweight You cart do everthing wit bodyweight alone but the ‘200d news is that you dont ‘eed lots of kt 10 lose fat and build muscle A gym ball and €@ Set of dumb-bels wil allow a cerns be of puting vyouto perform a wide variety Sf exorcices. Adding a couple of aocessonies such as a medicine ball and @ pull-up ‘ar wl tuner inewoase your ‘options Finally a barbell and bonch wilt you it hay weights fr real svength and size gains Iyouie really serious about ness you can add a squat rack and cardio machines but # youre starting out the simple and Costefectve kt in the workout Chapters of this book can whip you ino excellent shape Bore you start make sure you have enough space to exercise winout damaging ether yourslt or priceless family hevioom. ‘A soven soot by sover-oot space shoul just about be enough. Choosing @ oom with a highvish celing is also you wart to avoid cracking your head or hands ‘during umping moves. And ‘wherever you work out, dont compromise for if youre tight for space. Ns oostefectve ‘ou ean doa hugo varity cf mvos mah aay bal umb- bls and a pubup ba ine combined cost cf wtih canbe ‘ener £80 more Kyou buy {ho moe eponehe tbe bt yous ‘can bud a verze ome gm vithout breaking ho bank yeu Sicko your plans and achieve our toss goals yu lod you macho resent You save ue ‘Amal boost of working 4 at heme that you doit have to rave you want a Y Re flexible ‘our home ym wl ays ‘be epon so you suede got, Me the uge to doa workout you can. ‘df you want oan atari socal hours you can do at too You dont have to ‘queue for kat ness you int ens of you yal bo the ony eno using Your That means no waltng Sound for cmecne eo rich ‘ha a and yeu can make sue You sckto your est pared. YY Negym villains In your oun home you wort have contend wh Poser on mobi phon people ‘mln sues ar Ua raked men to spon 60 lang owoting themes of Inthe changing rooms “The drawbacks Iyeuto voy short ef space yeu ‘may Sn working ct at home ict. But provided you have tho space thre art mach you ths Book Thre ae, owe somo tile oft youl nin {@ commorcia gm thatcan fexhance youreiouts you fant hae a aqua ack i stand that his a bara you doit havo fo tit of he gourd evry time yu wantto tor a for ‘xanga, youl find thar do oa squat and bonch prascos. ‘Anat aevanlage commer came nave or home 898 Ite suppor newark A good rconal ner ean work ou 2 ogranme tke o your ge, rece your preression ai ave You aioe and motation when Youroed Gyn ta are aso on hana ofer technique aatce ute unaure how opto a Fellow the compretensve form (ues that accompany ory ‘cco in hie book fiough, and Yul be domoceratingpaiect fo. Unies yout prepara a spend svous cash yurhome ‘gam went have the vay of cardio machines tered by Commarcil gy. Bus coos heat hamper your fines. Funning oie can ave you (oat carcouasulr woke. 95 can peeing weirs crus whore you do exoeeos bak to eck wth ight Waihi. Cece) Miedo Cineneye Mga! i TNE iene! 1 set eats meauante gts retry)‘| ComPLeTe Home wonKouT Getting started Use the following advice to create workouts help you achieve your exercise goals faring a workout vwihour knowing what you want io achieve, what exercises youre going tb do orhow youre going to petform them isnt going To ‘ive you optimum resus. To achieve your workout aims, youneed to design and stick ‘a spect: programme Bul you cant do that without understanding the key variables involved in how YOU perform each exercise and how you design your workouts The main varables to think about are: . ‘Algo known af reps, this Is the number of mes you It a weight or pertorm ‘a particular exorcise within . ‘Groups of repetitions performed back to back . ‘The inactive time you take between sels and exercises. . ‘The speed at which reps are performed. . This ofers to how often you perform a workout (Once you understand these varables you can decide how ‘use them io achieve your ‘muscle-building goals. There is, however na such thing as the perfect muscle-bulking routine. To understand thet youneed to have a basic appreciation of what makes your muscles grow: When you Perform resistance exercises You create microscopic tears in your muscles. Your body then responds to ths simulus ‘and your muscles repair themselves to become bigger and stronger than they were bolore But ifyou continue to repeat the same workout your ‘body wl stop adapting 12 the stimulus and your gains wil plateau. To avoid that happening, you need! fo make ‘sure you regulary ater he variables described above ‘The exercises you choose ‘0 perform and the over In ssh you parorm them wi ‘leo have an effect on the resuis you see. Tis section i give you al the Information you need to decide what reD3, Sets rest and tompo to use as well a a bre guide on how to order exercises, “The most common and cfectve methods of srouping ‘exercises have been given ‘workout names, These ‘names tll you broadly what that will the session involves 0, for ‘example, a superset workout will pally involve doing pais of excrlses perirmed back fo back resting between sels of pais of exercises rather than sets of incilual ‘exercises. More information ‘bout these common routines ‘ean be found in the workouts Section of each kt chapler as you progress though the rest of he book iS worth noting that he following advice is a guide and that tere Isnt one. porfoct way of adtrossing workout variables. That's party because people Fespond to airing in siighty diferent ways and party because strength and Conditioning research is Constant vowing. But ts sill ere that new fndings Challenge fundamental workout principe and the reason that conventions, such 28 performing multiple ss rather than single sets, exist is bocause there's substarvial and cradble spors science to back them up. “The number of repetitions per set you perform of each ‘exercise is, arguably the mos important workout variable ‘The reps you choose to perform wil affect ll the other variables and they have a huge impact on whether the primary effect of your workout Is developing muscle strength Size or endurance. Suength coaches generally ‘aqjee that certain repetition ranges have particular raining feflec's and these are shown in the box on page 14 Low reps in the 1-6 range are best for aulding svength; between 8-12 reps is best for adding muscle mass ‘and 12:20 raps wl develop muscle endurance. These are, however broad guides and are ona specu ra than so-contained blocks. Performing tee or seven repetitions of an exercise, or ‘example, will have a strength ding effect but the seven repatitions wil have more of a ‘ze development eect than performing thee repetitionsComPLETE Home wonkouT Getting started because its loser jain range othe specu. In each case, o get the desired effect, you should aim to reach failure (he point ‘hare you are unable to fo another rp without ount on the orcse. you ch your target en and teal that you could perform more reps youre net using 2 heavy enough weight Irs also important to remember that these rep ranges are general guides, Not eveyone responds to resistance training in exactly the same way and oven diferent muscies in the body can respond different depending on their function. muscle Rores the ‘smaler muscle foes involved inlong-dstance endurance for example il ‘generally experience strength gains at a higher ep range than fast-twitch muscle flbres (the larger fibres involved in short exploshe movernanis Your level of raining perience wil also play & par inthe resuls you see. Generally people new to ‘weight raining will develop strength into a slightly higher rep range than more experienced exercisers Sets Tha convention for standard eight raining programmes Nemoare 123 45 6 Strength are unable to complete ithout 0f 10-12 repetitions because ‘that allows you to fatigue your muscles in ime that wil maximise your taining effect. 789 10 1 Hypertophy Bevongh Btypsnopty B Encrnce todo er “The numberof prior should bo ciectly linked ier 15+ 12/13 14 Endurance ropetions you da, Generally the mos elective workout ‘duration for stengih ans muscle building s about 45 minutes. ter that. your traning efforts can be coumterpraductive because testosterone love's drop and sitess hormone levels se, 0 the numberof exer in your workout should aft how many seis you perform. you include a high number of exercises in your workout you ‘may naed to reduce the sats per exercise you perform, ‘Your level of experience should aso be a factor. youre very new to training, you may want to concider to getyour cles used to performing the movements without coversressing them. As you Improve you can increase the tal numberof sets you complete Experienced liters ‘ten get beter strength and pemmophy (muscle groan) sults by doing higher ADSM guidelines for advancer ght vaners suggest dong sels of up to [2 eps to maximise hypertopty, ‘Tempo “The numiber of sets and reps you perform isn the o ‘ariable that detemines the training effect yout get from your workouts. The speed at which you complete each phase ofa ep aso plays & par. Doing ten repetitions o 2 biceps cul or expla, as fast as possible wont have the ssame effect on your muscles Sue aed eee ery See nt cere rer ee pee en ere ec evn ret in his way wil eause you to Pry Poe you ee eee peed Reena Sete emer forlong enough take ane Peer etd seconds o lower The reason rome erst Perini) Peers Crag eerie sabilsing muscles, certs casita eee Pris ee ratte reed Cd such asthe snatch, have eter Peter ers Seca ey ern) rte ir ees Cate raue eer Sees ees See enter ‘complete the next section of ieee eee ey’ muted ae ca ete Rea es‘ComPLeTe HOME wonKoUT I Getting started minutos when you perform very lo reps ofan explosive move with heavy weighs. As youincrease the number of feps you tain your stow titch muscle Fixes. which ate harder to atlgue Ditlerent exercises also require dierent est times Big compound moves such as squats and deadits requite longer resis of about ‘vo minutes than singlejolnt isolation moves, which may only requito 30 caconds rest between exercises Those naw to welght traning may need to take longer rests than more ‘exparanced itrs, who have a higher tolerance to the lactate produced during its How much you weigh can alo affect your rest times, with heavier ters needing longer to recover between sets Essentially, your rest petiods are efiecive when you can reach postive faiure onthe last ep ofthe set This means ‘hat you are unable to the ‘weight with perfect form but ate able fo lower it under ‘conto. you dont reach ‘hat point by the end of your set yourrest may be 10 long. its also important to remember that rest i the same as any other taining variable ancl that you should change the res you take to stimulate your body nto new muscle growth Selecting and ordering exercises The exercises you should perform depen on what You want1o achieve. The ‘Sample workouts in each ofthe kit chapters wl give youan example of how select exercises according to ‘goals such as developing a patoular body par lsing fat ‘or developing explosive power Structuring your workout propery is important because Various exercises place diferent demands on your ‘body. Some work multiple ‘muscle groups, whereas ‘some isolate small musele ‘aroups. The speed. pattern (of movement and body parts targeted should allinfuence how you order your exercises. ‘The folowing guidelines wil help you to structure your \workouts to maximise muscle grout and strength gains and 9 minimise iy risk Explosive exercises such fs the hang clean are very demanaing so they need io be partormed when you are rately fresh Do these ‘moves eater in your workout ‘han simpler moves such as, ticeps extensions Complete large muscle group moves, such as squats and osdlits, atthe boainning CF your workout to make sure you keep perfect form and your core is stiong tenough fo stabilise your body Easier moves, such biceps Cours should be cone later in the workout Unless you ae specifically doing an unbalanced workout (made up for example, ‘exclusively of pushing ‘mavements) ty to keep your ‘workouts balanced. So, for ‘every pushing exercise you do, you should do a puling one Ifyou do core moves eaty on The good news is that you don't have to work oul Seven days a week to see great results In your workout youl fatigue become. fact fs while the muscles When you then youre resting, ther than ‘come to do‘big dimamic its, hile youre working ou that Such as lunges that cal on your muscles get bigger anc Your ove ‘ostabisa our Songer you se yout ovement they may net be muscles belo hee has & abit pode adsque chance repair narsehios Suppott which canneeaso this may cave whats known yuri sk 2 crerrnng whee you ise Srongm and musci nase Frequency ardieellenage Hove many werkous you Some muscle groups da perch ie oton Lake longer rector in uenced by work and family than others Larger muscle Commitments The good news, groups, pariculaly those Ifyou lead a busy fe is that with a comparatively higher you dont need to work out —_petcentage of fast-twitch Seven days a woek to see muscle fibres, such a the ‘reat resis Doing from thee amsttings, may take longer to Tofve workouts per week —_recoverthan smaller muscle shouldbe sufficient to achieve groups such asthe calves your wekout goa Doing big compound ifs Exacty how mary sassions such as deadlfs also places you do depends on a number more ofa sess on your Of factors, One thing th enous system than smaller should influence airing its such as wrist curs 0 frequency is what sort ot youll need longer to recover workouts youre doing A hard You should aso take longer to full-body session may mean recover fom intense session, thal you need 0 leave atleast where you do low reps of 4Bhours between sessions heaw weighs, than you do in onder foryour muscies to from endurance and! sabiy recover and repair nemselves. sessions, where you do high tobe stongerthen before. reps of ight you'e focusing on aparicular weights body part each workout, you may be able to train the folloaing day # you work on 2 aiforen body part one mistake fs to think hat the more workouts you do, the stonger and ote muscular youl= Getting started I 7 ~ I Getting started Improving dio fitnes Structure your cardio sessions to complement your weight training (ou may think that ‘ding long runs to your home workouts wll complement your muscle worlds, flow these rules: bulleling work In fac can have the opposte effect. You ee, wile Caco airing wll benefits you get fom running, activ flowed by periods swimming oF cycling To make ‘of lover intensity recovery sure you get the best ofboth When you start arun (or ary Ty the intonal session in the other type of carcio activ, box below As your fitness ‘your body uses energy fom improves, you can increase fs own fat supplies and the the duration or intensity of ‘ood that you'e eaten AMter intervals without lengthening improve yourhear and lung yourmain goal isto buid_abgut 45 minutes of exercise the session function. and prepare your muscle, keep weights it then switches take energy lower body forendurance sessions and cardo sessions from your muscle, and events, i doesn’ have a gat separate. Doing cardio val eventually break down “The fight ntiton is fefect on muscle size. Doing immediately before a weights muscle tissue as you sleadlly vial to achieving the body long steady-state cardio session illeave you feeling plod away The solution, Yyeuwant youre doing sessions can even break tired and will lead to poor unsurprisingly i 0 keep your both weight training and down your muscle tissue, iting perfomance. Doing cardio sessions to under cardio t becomes even more replacing your bulky fast-witch cardio steightalera weights 45 minutes To avoid losing important because you need fbes wih slender slow-twitch session can undo the muscle- out on the cardo benefis” to fel your exerions in the Cones that are beter suited ta bulding effects of a workaut. of along run. make your ——_eadio sassions and sil have pounding the pavements for The answers fo do them on sessions infense~ andthe enough calores to build he rile ater mile Weight raining separate days. which gives best way todo this is by doing muscle youve tained so hard is good! for bulging muscles” your muscles time to recover intervals. An interval session for For more nutiion advice, Dbulitdoesn' oferallthe between sessions involves petiods of intense goto page 176, Cec) aera Kno Abciminls| eee conte convacton Th he contoted ‘enaihening ot conracied mute, sich as the donna hace of a biceps cut Jr Musc¢ The body has over 600 muscles. These are the key ones youll target i te Seats Forearm Cousctespe ‘Concente contraction Trista contoled hotoning of your racle, such as he macs pase fa domes cut eve eck Lass Botoics reco Homsings gluse catesGetting started I y I Getting started Pre-workout warm-up Get your body ready for muscle growth and reduce your injury risk with this quick pre-workout warm-up he warm-up is one of the most neglected aspects of @ workout Itcan seem Ike a boring waste cof ime but doing a proper warmup will help you avoid injury and get the most ut ofthe meat of your session, “The purpose of a warm-up is simple to rise your core temperature and prepare your muscles forthe work to ‘come. Doing some light carchovesculer ‘exercise, such as jogging on the spot, wll make your heat beat fastor which pumps oxygen and nutvens to your ‘muscles and elevates your bods temperature Warm muscles are more elastic, which means you can work them through a fuller range of mation to get the best results ftom your exercises. ‘Once youve done that, doa fe dynamic stretches (descrbod opposite) “These wil target the muscles youll use luring she workout so thee primed for heavy iting. Dynamic sietches involve ‘moving continuously placing the muscle Under mora tension with each rpeition which prepares your muscle joins and ewes forthe actions theyre about to perfor, They differ ftom siatc stretches (see pages 22-23) which, according to ths last search should not ba done bore a workout. A recant study found that preworkout static sieiches reduce the power evellable to @ muscle during the workout hich has @ negaive effect (on sionath gains. \Whien you stat your workout you should perform a warm-up se’ ofeach exercise, where you do the move wth Blight weight This wal alow you to ‘make sure yout frm is correct but ‘does not count as one of the ses you plan to perform, Warm-up dynamic stretches Do ten repetitions of each of the following exercises, altemating sides with each rep where appropriate. Start gently and aim to increase the range of motion with each rep xp tee Lunge wih be reverse Bye &. ‘mini Allemating Eras splitdeadit oy lateral lunge wath ist Squat to reach onredGetting started I °e ~w I Getting started Postworkout stretch BM Adductors i Lower back feo asta end Tue yeursles eenrg your and press your back together snd press snes tt on he heel doun tote ‘enon your ees foot vend are mee the sto in your ‘nyo above 90 and late out rear al hips to send one Ing raha ctor pressing down tee bre sen Do the following stretches after a ia ‘weights session to increase your me flexibility and reduce injury risk ‘Sand on ono ag —_ facing earth Hamstings Guus your ems back oon our font tote he sch log state are q and balann re ‘oss your one! Issn fond toe botamatyou the sien nthe ree shin on your hamsting of your Ssandog tee h ostworkout stetching to flush out toxins, meaning [San area ofweight you willbe ready for your next ‘raining that dies workout sooner expat opinion Some coaches fete ‘Sr dn nt think thet offers ro benefits Ml Better posture Uta the ste {and others recommend static Tense muscles Can pull your Inyour gies Si tape stretching where you relax shoulders hips and spine out Pl gntyon ‘a muscle and hold it under of algnment, which can cause your head an tension fora speciic period back pain. uly opposte oftime without moving. The Sele dun majority advocate sreiching How to stretch atthe end of a workout ‘Alter youve fished your ‘workout spend fve minutes Benefis of stretching doing some gentle cardio, Siac stretches lengthen the such as jogging onthe spot, muscle afer it has contracted fo bring your hear rate doar. 88a result of weight raining Then perlonm the sireiches, {and give you the folowing opposte. paying particular Mi tiiceps rane a a benef: attention othe ones that tha bow and op target the muscles you worked an bens our Greater flexibility during your session. ce th you aher FRoguler stretching will alow Get into the stelch posiion| Le ons mat thse under yur sbousers arn push dow yout perfomm exercises and allow your muscle 0 ‘and your bos kod in Then ase your ‘ent on your etm feross a wider range of relax As you place pressure ‘Soules we keeing your hips onthe round ‘movement, giving you greater on your muscle you shoule ‘musele-balding eect bbe able to fea it elaxing anc lengthening Fewer injuries ‘You can slowly increase When you have less tension in the pressure onthe muscle your muscles you significantly throughout he duration ofthe (tp noxors , Sep vst e hogs ea Biceps \ Your ack ne 2 we or at ‘eos whe popped secon wore nyt mayor are, spear fei bo orgs tate oern foe Nyaa reduce your chances of siveich but you should never tearing muscie fibres or force It or'bounes because tendons when you perform that can damage the muscle dynamic movements Hold each seh for bbetwoen 15 and 30 seconds Bias Faster recovery butif you foal pain stop Kea oun and etend ore am ut 30 ts Stretching Improves blood flow immediately avold making ‘on he gourd Pree dn on your acnig 2m toyourmuscles and helps a potential injury worse. to eel te tech cm youreesBodyweight | | Bodyweight Chair dip “Target tices Develop eur ‘nea rns compound eer moe imo shor eto abtee the oe Chat ap sa ioghe Twos torcnne — as" 9a Seman i Uso amching io eepyorecn ce wos ap her mss = os =n - =. = — stepackuth ie ‘esl midsection Bry ne tbeBodyweight | e | Bodyweight > ] Reverse yet, Bicycles enh Seah =] a ride novecad et oe ee soem q iene Ontque Plank Sangh fk pul, Toe ce Toe tee Sew torneee monte Sewopretel eps -_ net contigs Sin a i meeBodyweight | e ty | Bodyweight Se side plank Lowerbody —ewe tet Russian twist Mavtsparkh ee Target loner Tou oy eo Tomiats crys ce Smntema te mmaceston 8 ‘ator oyur Side Jackknife plane star SS pela ee Tepe ver end Troe cre tower etoile Bymeryurom Teno eee anoag your bong shen Shertson iran uc spat cv nacho oot arBodyweight | e ty | Bodyweight mle Panama ne om = Son —_ = vourcow wins “Tris move wal Tera Ba Zz pa ‘Target: one — = = foes aa which reduces your one ton Ei =asen” . oteBodyweight | e ty | Bodyweight Dorsal Diamond raise with, press-up shoulder = rotation. Targot cops, cheat Target: Flsong vow hunt lower back and ede noes Thi note pres ‘ooeter aus ne your lower back GR =rotast on 0 fesmnjay ana youre topotine move sce conracton rat ar ratte Press-up Tpress-up “Target ches Target chest. tens Do the cassie Tum tho prssup ave tet wa Your oyn mote than one pone otmoten move al jour irwor fa ie eg ratey he SecaBodyweight | e ” | Bodyweight Jump press-up ‘Target ches, icons Devon your fastuacn msc foes by pusing up elec so tah pans ee Byrasingyourteet you ae mea an emphasis on eo quite eeetrton Inlacmaciiie Pen tebe ve heaton ear tro en "wat mpl ene meaner Press-up with knee lift “Target ches Target chest. tics, coe ‘ ‘ricops, coro Aang atroo it g q Keeoing one og ihe pases vase whe you param he reve su chalenge your challenges your toendtotabtee cos taco yourbo) nan yourshiraie Speen Soaps ie seman — ote Saran beun way de Secayar sae Sasha ‘Biya tay ame Stearn am cera os4he "ime eng Tena eyemng iekatatar fa bd StaBodyweight | e ” | Bodyweight a aa a: ao ae as a me , ire balls also known as ball the more likly that youl need to replace it ater yfotcng the thats antbutst YOU need to blige sok On an make sure k can suppor your Unetabo surface. 5 boaieeight and addtional bal aro rl weight such 35a par of Portable so theyre perfect for dumb-bels Userheight Ball ize ome taining a comein ——150-184m You wart to Durability: Cheek that the ball be able ost on top of 1 Fxed dumb-belis Plate-loaded dumbbells _ Adjustable dumb-bolls can be ald The avara ingiyouon a ange be weght eis cDumb-bells & gym ball | 7 , as | Dumb-bells & gym ball im Dumb-bell Concentration curl ur | “Target biceps Targot biceps sng duro ey bong your el lok bow im pace eu your bees remove any poet ‘am sg ar Focus tho sess even ving ou abroad muela b 5 ee oe os carta et cw a us ot hep yar sears ‘a us mort ‘nse yore ‘wecinie meee UT a — ym at ee Sac area ea bal Gumbel eutatans Sat bert an Gime ben eum. Si aerar eee Preachercurl ) “Target bicops Sentra ete gs bgp aa bse Targot bicops ‘ball forces you "" your blosps, tis your sould, ‘he ont plane per he move ced posture when parloringDumb-bells & gym ball | | Dumb-bells & gym ball 2a postin Hammer cut samme rules ——— eee Tet icens a Corny toveige | React sevame ter et anavial re sa Wat emohass of your oss and pos wrowetes cr Setpaee Hammer cul | fapeyurauies. wihtwse barn Tortie Eunenone Faemigte | ed Tine ensuagee Sittin 3 epee your beaps or psten Gym ball lying triceps extension “argo cops Dona atrceos| ental cas on Se — its yattoy Dumb bel oveltioad tceps exiension teromen --Setension _f fe eos suisnine TS et 3 RB sme Tesraroy Sora ean while veorking the long head othe ‘reeps bach or ‘lene miceDumb-bells & gym ball I | Dumb-bells & gym ball ‘sat pian Twoam miele dumb-boll aerate: Kickback satan “Target cops, Wore teens on bth ams an challengo your (ea he same Gym ball chatr dip “Target cep, Inzease the challenge your ‘cops sr xe by lacing your ee onagim bat erat me: Sa ye _rttip os ante 7 a sae aera a ereare te eeveaprianne ethane BP iscmanoes ‘net Seveuss mba ese” ctinch Scctie. bee EA! Sta Sau eco ‘ainceeses your ange et ‘motion gving rustes euler ‘vo ne the tabaty chalenaes Dumb-bell cach Target upper abdominals ‘Ad weight retertnan cong ‘morte al Pave ‘uleng tec on your abe sa fos fro cranes es ‘ast esance by omnes srg a dumbbat Roxpientte miDumb-bells & gym ball I v | Dumb-bells & gym ball ym ban oblige Grinch (age ae) Hityour ats rmihe sites and get abroad ‘ange ct mete byperoring an ue eurch on agmmtal Gym ball side plank “Target core Flank orcs: ae goat on devecping core sth Gog ‘mov chalengng. “Targot obiquos ‘Se postion Meme ‘sami ‘arene se le oes aca Baseaea hunt rrr ferae vine sere see ie bats =n Side plank vith Iatoral raise Targot cor, ‘Aid tera raseto aside lonkinceares he halenge tour ore a pons Yur oorinaten ed “rosso ‘laeeeaee parce west sata non mat Gym ball jecaufe “Target upper and wor abdominats ‘Te abit and range often Irv ints move alow you tomtoath your savor, set Tees oe Ing ser reams yur pyresDumb-bells & gym ball | oe v I Dumb-bells & gym ball o snot Gym bal Shawne Gym bal passing eatbecatee dumbbell Jackknife Fiori oto Russian twist 7 =. — lower abdominals ba eyas ee Using a gm bat Ung sarn ah caerenetoe ‘o maior poroct backbu bil exes ommouat 8 a 7 panes rete Seated Dumbbell Risin twit Bantover cna Soin Es ee Serra Seco | _ nos Se oe Seecyascm Sesion Stats Herat etn he ctor simdiae oa Dain ns clessc ecko ats ane rove becdng Emeeronny = acim gre mn orca Secon ae ona Emile = run B Boete SDumb-bells & gym ball I | Dumb-bells & gym ball otra Bentower Ete a Target upper Rae ikem pee Gerastong Soe ger vackwh BEB Wismownat ahaa deve ccapdor Bann ‘eracton the ae sen otpuliog int ypustouier Se odes ooahet et pst Gym ball ug Pea back nya rag extension twitraat ‘Target lower bac Using sym ba forts mave ches ot moton te ako forbaareng he ‘ning alot tang cunenes and ot amoung peu, Gym ball dumb-bell roverse flye Trg back Genet Shor ams Potato rmusdo gans Seca tak te beck four a feerewantek Showers teu Tetras te Dumb-bell upright row ‘Target upper traps, should evaoe your Ireessing your ptr ping stongttDumb-bells & gym ball | oe v I Dumb-bells & gym ball Dumbbet Gym ball ang Bete sree , =o ‘raps £ ‘wicaps ee acne ak Senne me Ss eee oo am al oe = ne reas Paar — os ara, es aby time Tiida Baap te sons ote — i = Gym ball , Gym ball Smeal oats a Rep maces 7 oo ae ae i plod a, i free pear Poe ery oe oan a a neon Ss osDumb-bells & gym ball | oe v I Dumb-bells & gym ball cymbal bat Simp ben Serie ben ES dumb — ae race = caanee, picid oe a mee oe ian a Dumb-bet aa Dube Paes fen a Target: chest, fae Target: queds, Hoo re os = a Sone Picemer a: ipa fae dean” REeatinenenmeriermines & goDumb-bells & gym ball! | Dumb-bells & gym ball Dumb-bell Target quads | Bying aider sence you pace mote emnass.on| the sige your — Dumb-bell ball Target quads Thsiea seat move ye Unused ding sus because tanga ba ngage you yeuresarnaton forthe hind of sumo squat | Satsguar e ep ‘ot ” SN sae ec ak tin Soe ‘hr ‘yin ae tteyeso erm eae Sone. urine et yar oe gee thane wee overt aurtmsane Dumbbell lunge Targot quads, hametings your coosinaon ttn is es leg move. Dunb-be side hinge _| Target acauctors inert fo make ur you ‘onthe any wwe pt in your logs and gra your eetecaton- tre eas syDumb-bells & gym ball | oe v I Dumb-bells & gym ball > teen oom on) Dumb-bell 4 en ae Pere renee: az Gym ball Dun cst Sepa hunge: Pee Bulgarian: tee ‘ ee tea, ‘Target quads, opiate Bay mee eatin eaten oe Byseooma vero Sec anes sn Bile somite a — the coondinfion ao Be . ; te Se wanes sete & ec; ae Gym ball Dumb ben SS Char top-up aia em bal , Sir sana split squat nce lit 25 with is Erase — 55 — cause ya do “Slee Pesnoing ne rmoweta test of ‘oortnton an ‘ass your tan Sol lanes at the sare ne rene Sharon na Calpe stare eroDumb-bells & gym ball | oe v I Dumb-bells & gym ball Spit onete fsb bell all Romanian Penetig deaalin cut Target /] Target: romenos Frans Ceca eos ac cholo manor ely mma yo oayarmacbs caoewsom eee ington conch omstapey bahia roscoe canna cone ipa sy ater ce om .. Senda uno ts ie fe Sieclence a o ttn Gym ball ys testont Gym ball hip Ramsting 5 false and eg cut = Gut — 9 roetngs toon twee Naor Sock ew Soinjae moe Say yeu hoe fou tace lovee oer a Mowemact hamings. = ara, Tene . aia SRE See. ue farsi acyarhat Wie ateime te JDumb-bells & gym ball I | Dumb-bells & gym ball gym ball, eae ae re a =e Gym ball omen, shoulder e == con meme Sone Eee ‘your stablising bis - a0 bat Stimbsbeu ‘mold press orga core Inna esaton tomemave his your es rn Seria ais Sogrlangesin Rape rosanecercee SScsmpone int Alterati dumb-b shoulder press Targot dotoice Focusing on one possibieand anes you baancod russe grDumb-bells & gym ball | | Dumb-bells & gym ball tpt, sae erate oy { saat press _ Tore mie Taree wis pe co cota met Feo on on cular noe wasted ree bo cae lr utes, ‘Alemating ont aise shoulder ‘Target front | press orang he Tee sae Secret wewsaces mney tracey muceto ares soneoueDumb-bells & gym ball | oe v I Dumb-bells & gym ball o Ponte a Combat at ae Sey Bihan aoe es ee Bes | ‘ra hear =n, 7 cme a ae aoe Tee, Stat manok ie nse eee io ae mice dltols n ae to stabilise the a as a mn a aE, ar ES o o 5 — a= 9 Le } pees compen J. coo set x a omits wert ey ane ie ceo} oo ole IM ole mee oon celine Seaton ea sien in Ss a inn pe eee eeeDumb-bells & gym ball I | Dumb-bells & gym ball Intemal dumb-bell rotation “Target ator cut aver bee hea shoe cies ora he nd ota woot "o deop your stein muses External dumb-bell rotation “Targt rotator ut Move your svouder nthe oppose deson ‘ork your otter els ou rsinuing you source rg "ios ah aerate Us ae wei re carer gh meee Set pstion Moremest ee atta tance serie te, ata Hibs wma Se poston one. Eeogoden ‘3x1 poston ‘iment ‘mui ts % overt paws tan ea Mew ch emt Dumbbell swing Target: font shoulda cor, hamatings Wow soe! russe ous ‘once nih i ‘name aby (600 er power One-am dumbbell snatch Targot whole body ‘Tre tioleto0) move eles oordnstion an ower: power soifsgeatter fecha and ny ‘enor re in 7 ptt postonDumb-bells & gym ball | oe v I Dumb-bells & gym ball se pte 2 @» ay Dumbbell Satter ee large to ipkocdchop.. aes le ieee, “Trot whole = Sanity Li Target whole es Seite = onuge |RSS — a wim” ated eke gece power breaine Sepa (gana impoxe Sa = eenoe om coe ober a ae eo ao ad Seno pos o o at oodenop Ben Sanat cut wees eee sug “eget whole Broce iy Troe wie body ‘rt re i | ‘body ri cia — “your body meving aa ose to make aoe ree. a eran rte me ae Hes aoa ace oa q se pat rmDumb-bells & gym ball IDumb-bells & gym ball I t | Dumb-bells & gym ball Fulltpody workout Body focus workout Ullbody workouts alow —_Desianing your workou youto workalarge Your fultbody workouts need range of muscle fles 10 be balanced. So for every in arelatvely short space of pushing motion you should time. This prompis your boty do a pling one, and you torelease a food of growth should spend as much time hormones that wil make on your upper body 2s you your muscies get bigger «do.0n your lower. and stronger fyoule new to Slick to compound traning theyre Useful because moves the ones thal work they get yourmusdes used to several muscle goups at iting wets whoa puting once because hese il them under oo much sess. give you maximum muscle “The downside ofa ful-body developmenttor the ime you workout is that is hard to fly have avalable. exhaust yourmusci ves, Leave ary abdominal 50 yOU may want to also do moves tothe end of your some more targeted sessions workout because you dont such as bodyocus or post wan them to be fetigued <4 exhaustion workouts, which when you perform big moves ‘well explore later such as squats and roms. PMS ssbaeetn CRT can’ A 9 ‘E1Dumb:ell squat | sets:9 Reps: 10-12 Page: 67 f ‘soit dumbbell Romanian deadiit ‘Sets: 2 Reps: 10 each sce Page: 72 Figym ball dumbbell press. Sete: Reps: 10-2 Page: 4 ‘E)Dumb-bell bent-over row |Sets:3 Reps: 10-12 Page: 61 Baematng dumb-bel shoulder press a su:2 Rape sah do Page 75 ‘Dumbbell woodchon. ‘Sets: 2 Reps: 10each sice Page: 82 Hside plank Sets: Time: hd fora long as posse Page: SO hile ul-body i ur Wor workouts ltyou The structure of your session work a big range of is paticularly important it muscle groups, the acvanlage youte doing a body focus of body focus workouts is that routine because you want to youcan completely fatigue the trai the target muscle hard Target muscies. You can then but without overaining or let em recover for aweek risking injuy. while youttain diferent body Stat by doing light pats I's a good way of being exercises that wil warm up specie about how you put on your joint before moving on to muscle But the downsise is do the bigger muscle-ulling ‘hat doing ois of singleoint moves. You must then make ‘exercises Wont produce assure you heve fly falqued big a growth hormone release the muscle by doing a single as dong big compound [oint move. Vary the exercises moves. You algo need to and angles you use to work exercise fequenty you want that body part so that you ‘ovwork every major muscle get good and well balanced ‘group once a weok ‘muscle growth Pega Chance ‘HExiemal dumb-bel tation ‘Sots: | Rops: 15-20 Page: 60 Binemel dumbbell ration ‘Sets: 1 Reps: 15-20 Page: 80 FAtomating dumbbell shoulder press Sete: 2 Rope: 10 each se Page: 75 ‘PiRotating squat press | Sets: 2 Reps: 10 sach se Page: 76 Gym ball Cuban pross| sets 2 Reps: 10 Page: 79 ‘Fronvflateral raise Sete 2 Reps: 10 cach cdo Page: 78Dumb-bells & gym ball I t | Dumb-bells & gym ball Core stability workout Circuit training workout ‘8 We identified in the alt workouts section, {00d core stability is absolutely essential yu wart it heavy weights, be better at sport and stay Injury tee, To recap, your core ‘muscles are the ones around Your mii inciucing your ‘abdominals and lower back, ‘and thelr function Is 0 provide a lnk between your upper and lower body Theyre particularly important during whole- body moves, which need strong core to vansfer power wiole-body mows because you wont be able to transfer fore trom your lower to upper body. You may eso be more kal to suffer ror lower back and postural problems D 1 “To get a strong and stable core yeu need to atace ‘the muscles from diferent angles and target the muscles atthe sides and back ot ‘your mich Slat with moves that place the greatest weight on your core, such as compound fs, Dumbbell woodchop: ‘Sets: 2 Reps: 10-12 each sdb Page: 82 F1Gym bal crunc | sets:2 Reps: 15 Page: 57 ‘Cicym ball back extension | Sots 2 Rope 1 Page: 62 ‘Bicym ball oblique crunch Sets: 2 Reps: 15 each side Page: 58. two-point box| sets: 2 Reps: 15 vach sido Page: 33 ‘fcym ball Gumb-bell Russian twist ‘Sets: 2 Reps: 15 cach side Page: 6i F1Plank | Sots: Tine: Hold astong as possible Page: 29 between the upper and ower and end with bodyweight ED aes of your body Theyre exercises hat went sk Ako called upon a sabilse inking your red muscles. yourspine dung dynamic. Because this workout focuses and spory moveren's. on stay you shoud ‘Aweak core wilinhib your complete a relathely high aby 0 ithe weights in number of teps per set é * Core stability sample workout ‘LLunge to press| sete: 2 Reps: 1012 each ede Page 69 5 isis a great option ityoute shot of time coryour main goals fat loss By doing diferent ‘exercises back to back with no rst between you Keep Your efor level high and force your heat to puma oad to diferent parts of your body ging you both ‘carclovascular andl a muscle- building benef Be wamed, this can be vey thing, so keep ‘he weights light o aod injury ‘and fatiguing early Ceuits ‘arent the best way to build ‘muse but they wl help you ‘2 look lean and defined. Designin t Forcxcuis 0 be effectne, youneed to move from one exercise to the nex as svtly ‘8 possible so they work ‘bast won you can do all the ‘raves in the workour wth fone iam of kit Pick a group of exercises ‘hat target as many ciferent ‘muscle groups as possible {and alternate berween upper {and lower body moves to make your heart work harder without experiencing excessive muscle fatigue Include a good mix of pushing, pulling unging, bending and rotational aves, o give your workout balance. You should aso try to complete the reps quickyy ‘out without compromising ‘good form, Once you have ‘Completed he circuit, est for three minutes then do ital ‘again. The fiter you become the mote cicuis youl be able tocomplete Circuit training sample workout ‘Sl Dumb-bell side lunge, ‘Sole: 1 Reps: 10 each sce Page: 69 PrRolating squat preas| Sete 1 Reps: 10 each sie Page: 76 ‘Boym ball dumbbell reverse tle. ‘Sets: 1 Reps: 10 Page: 63 Dune to press! Sete'1 Reps: 10 each side Page: 83 iDumb-bel Tpress-up | Sots 1 Reps: 10 ach sido Page: 65 ‘iDumb-ell woodchop ‘Seta: 1 Rep: 10 each side Page: 82 RBIcycles | sets: Reps: 12 Page: 29 A ( ae |}Dumb-bells & gym ball | co t | Dumb-bells & gym ball Explosive power workout Superset workout plosive power Designing your workot Workouts also known The intansily and force as plyometic workouts, generated during explosive ‘ake you more than one wer workouts meen that ff benef. They help build they eany a shy higher muscle but aso develop injury rsk For that reason, {yourpower and coordination. you should peor fener During plyometic move, repetitions ofeach plyometic you activa the muscle exercise than you would : Scconiially as ifs sttched fora standard workout For ut and preloaded than you the plyometic moves, use explode Into tha it to contact ether your bodyweight or 8 the muscle concenticaly, weight that's 30-40 per cent é which shares I This dynamic moverant targets your fastwitch muscle foes, exhausing them stat by doing an activation {quicker then a conventional move to warm up and sabitse a workout but without having to your muscles, Then do the ‘add extra wight The intensity pyometrc exercise before val also push up your heart rate, Buming extra calves performing a singleoint move " To exhaust the muscles e {and releasing muscie-bulling The emphasis ofthese hormones into yourbody, sessions ison speed and cof your ten rep maximum for that exerise For each larget body par, “These ype of workouts power rater than developing fare popular with sporsmen endurance so make sue Ne Because they canbe used yourest or a east one minuto to-develop fst poverk between phometic ses nd movements and move sis a feal to minutes between suchas vera! leap. loyomete exercises. s ene ate chum i ‘gym ball dum bel pulover * ‘Sets: 5 Reps: 10 Page: 67 Ls ‘Bjumping press-up | Sets: Reps: 8 Page: 36 FiGym ball dumb-bell five | Sete: 3 Reps: 10 Page: 65 Etwo-arm dumb-bell kickback | sets:4 Rope: 10 Poge: 56 Dumb del T press-up. Sets: 2 Reps: 8 each side Page: 66 Dumb-bell overhead triceps extension Sets: 2 Rops: 10 cach sce Page: 55 Lupecsets area great development. Other options time-saving option. —_ include non-competing Because youdo two supersels hich target ‘exercises back io back belore unrelated muscle groups such resting, you cramaticaly 28 paring a lowerbody move reduce Your workout me. with an uppebody ona, and ‘You can pair ary two postexhaustion supersts. ‘exercises (0 form a superset where you do a mujoint, but the most popuiar option move flowed by a single- iS to create ‘antagonistic —_joint move targeting the SSupersetswinere the two same body par. moves work opposing body parts An example would be Desi ur work) {o perform a gym ball dumb- For each exercise inthis bel press which works your antagonistic sypersat workout, chest) than go straight info. find one thal works its polar ‘a. dumb-bellbeni-ver ow oppose, 80 f you do one. (omich works your back) The exercise that targets your advantage of antagonistic quads do another thet targets ‘supersets i that they ge one your hamstings. Bicaps body par a chance to rest exercises should be paired while the opposing muscle with ticeps moves, and 0 on ‘group is working which ‘ier each superset. rest for leads o balanced muscle two minutes and repeat. ut ‘Hsuperset A Gym ball dumb-bell press | Dumb-bell ‘bent-over row | Sets: 3 Reps: 10-12 Pages: 64 61 Pisaporset B | Dumb-boll sumo squat | Split dumb: bball Romanian deadlift! Sets:3 Rope: 10-12 Pages: 68 72. Fsaperset C | Dumbbell cur | Dumbbell evemnead ltioeps exiension | Sets:3 Reps: 10-12 Pages: 52,55 ‘Psuperset D| Dumib-bell crunci | Gym ball back exteMslon | Sete'S Reps: 10-12 Pages: 57.62 superset ¢Dumb-bells & gym ball I t | Dumb-bells & gym ball Body part split workout Upper/lower body split workout '5ou bocome more advanced, you may find that youre unable ‘o sufcient fatigue your ‘muscles ina ful-body routine Irtha’s the case, you should consider doing a spt ousine ‘here you do a diferent thing in each session ofthe week. “The most popular form of spit routine isa body part spit \here you train two body pars Ina single session ‘An example ofthis would bbe to train your chest and triceps in your frst workout of the meek your shoulders and biceps in the second, your legs and back inthe hc and you abs and core inthe fourth This system les you hit every body part hard once a week ould Sets: Rope: 10-12 Pago: 75 without having to go to the sym ovary day Designing your workot (Once youve decided on ‘which two body pars youre going fo work, do a move That Works one of hese Body pats then altemate between the two body parts. So, for example, f youre going to ‘work your shoulders and biceps you could start with a dumb-bel Amold press, which ‘works your shoulders and follow that with biceps curs, ‘which work your biceps. To fully develop the body part make sure you include @ range of exercises that hit the target muscle groups from a variety of angles. Bee aaa tts) CR Lecco "gym ball dumb-bel Amold press FiDumb-pell cul| sets:3 Reps: 10-12 Page: 52 Fifont raise! Sets:3 Reps 10-12 Page: 77 ‘Boym ball dumbbell preacher cur, ‘Sets: 2 Reps: 10 each sice Page: 53 (Gym ball assina jacket | Sete 3 Reps: 10-1 Page: 60 (BHfarnmer cur | sets 3 Reps: 10-12 Page: 54 nother popular way of arranging a spit rong Isto do an upperiower spit where you aerate between sessions made up entirely of upper or lower body moves. This type of workouts simp 10 create $0 you dont have to spend lis oF time planning your sessions, They ‘also suit peop who cant fit many sessions per week because you only have {a do wo sessions a week ‘o make sure youve worked ‘vey major muscle group. You, however need to do more than two sessions a \weok ifyou want to see the best benefits. "youre doing a lower-body dy, all your exercises should target your lower body You sil ned to make sue your routine is balanced, so include moves that work your glues, ‘quads, hamstings and calves, ‘and make sure you hit ther from diferent angles. ‘Start win the biggest ‘muscles such as your quads and hamstrings, then do ccales moves, Ifyou doing an upper body workout the same Drnciples apply so youd do Chest back and shoulders moves befor targeting the ‘smalor muscles of your biceps, ticeps and forearms ‘Fl Dumb-bell squat | sew2 Reps: 10:12 Page: 67 Boot lan deaduin ‘Sets: 2 Rope: 10 each sce Page: 72 FiDumb-bell side lunce | Sets 2 Reps: 10 each side Page: 69 ‘Bioym ball hip raise leg curt | Sots: 3 Rope: 1012 Page: 73 ‘Bi supine aym ball calf raise | sets: Reps: 1012 Page: 74 BWell scuat ‘Sots: 1 Time: eld for as eng as possible Page: 30 ag ADumb-bells & gym ball I t | Dumb-bells & gym ball Push/pull split workout Post-exhaustion workout pushipul pl rutine Is similar to an upper lowersbody one in that you do to types of workoul In this case, ou atemste between workouts invoking pushing moves and workouts Involving puling moves. This way of sping workouts oan be atractive forpeopie who do sports that involve alot of pushing movements, such as rugby. You al however need todo an equal amount of pling moves to make sure you get balanced muscle development Ityoure doing a push day all tha moves in your workout shouldbe pushing moves. Pushing moves are ones that work your chest, quads, shoulders triceps and calves. ‘Aim to make your workout balanced, eo include moves that work al of those body parts and use ferent fxercises and anges in diferent push sessions Do maves that target your big muscles euch as your ches, quads and shoulders than go on to the smalor muscles of your tices and cca. youire doing a pling workout the same rues eno 50 yould include moves that target your back, hamstrings, biceps and abs emaisstee escheat ene ‘HDumb-bellT press-uo | Sete: 2 Reps: 10 cach tle Page: 65 Fi Dumb oll sumo squat Set: Reps: 1012 Page: 68 ‘FiGym ball shoulder press | Sets: 3 Reps: 10-12 Page: 75. EDumb dell step-up | Sets:2 Reps: 10 each side Page: 70 {Gym Dall chair dp | Sete:3 Reps: 10-2 Page: 58 Gisupine gym ball calf raise | sets: Reps: 1-12 Page: 74 ‘ight raining ‘exercises can be ‘divided into two main categories - compound moves and isolation moves. ‘Compound exercises use several muscle groups at ‘once while isolation exerlses ‘angel one muscle group on is ‘own Postextrauston training involves pairing a compoune ‘move with an eolation one. “The theory that you do aig muscle move fo get yourself pumped by maxing heawy weights When you ‘ave ont the lighter welght isolation move you complete fatigue the target muscle This is geod for muscle growth because you exhaust a high number of muscle ores, Your body then repats those fibres to become biager and srongr than they ‘were belore. Ifyouire taining your chest, you would sta by doing your sels ofa chest press for ‘example, which works your Chest. ticeps and shoulders You could then mave on to doing dumbbell yes, wich focus on your chest. "You should avoid doing the ization move fis because this may fatigue your target muscle, which wil be too ted tli he hey weight of a compound move This incroases the stain ‘on your smaller supporting ‘muscles, which may get injured as @ resuk ( Peer CR Lcd ‘Si Dumb-bell squat | Sete: 3 Reps: 10 Page: 67 isingle-leq squa| sets 2 Reps: 10 cach sie Page: 38 Floym ball dumbbell press| sats Repa: 10 Page: 64 ‘Eom ball dum-bell ye | sets:3 Reps: 12 Page: 66 ‘Pisplit dumb-bel Romanian deadiin Sets: 2 Rope: 10 each se Page: 72 ‘icym all hamstring cur | sets:9 Reps: 12 Page: 72 ‘FiDumb-ball bent over tow | Sete:3 Repe: 10 Page: 61 EiBent-over fve | Set: 3 Reps: 12 Page: 62 ay ttDumb-bells & gym ball I t | Dumb-bells & gym ball Drop set workout Back-off set workout rop sats area way of increasing the number ‘ol reps you perform ofan exercise. Once you reach failure on your final set of an exorcise, immediately reduce the weight and do ‘8s many reps as you can vt that weight Once you reach failure again drop the eight onoe more anc Continue that process. Te Inlense naire of this system ramps up the muscle billing effect so use thom to fon out weak muscle Inks ‘To do them efectvely ry 0 ‘minimise the te between, reaching fala and siting the now weight, so you dont (et a chance to recover Drop sets are a demanding technique so use them sparingh Make sure that you cniy do them on the inal Selo the final exarcisa of a body part because they ‘completely exhaust the muscle involved you ted todo more exercises for that body par you would stuggle to maintain pertect fom. For the same reason, you should oni perform one or ‘wo drop sets per workout Do mote and you risk overvaining You can use as many drops fs you Ike, provided you Iain sit fom. Mako sure you drop the weight atincrements that Rave & positive but not too dramatic fan efect on how many reps ‘you can pertonn. roping the weight by 20 per cent is a good place to start. f ‘you have the weight you ‘won’ take full advantage ofthe technique's muscie- bulcing potential. ‘Decline press-up | sets:2 Reps: 10 Page: 37 Figym ball dumbbell pullover ‘Sets: § Rope: 10-2 Page: 67 ‘Ficym ball Gumb-bell press. ‘Sets: ast set crop se) Reps: 10-12 Page: 64 ‘EiDiamond press-up | Sots: Rops: 1-12 Page: FiChair dip | sets: 3 Reps: 10-12 Page: 26 Btwo-arm dumbbell kickback Seis: ct st crop so) ops: 10-72 Page: 56 hese workouts typically Involve doing betwen 2.4 sats of low rape with aheany weight of an exercise before dopning he weight ‘Significantly fora final set where you do as many reps as possible. ‘The reason this effective is because the nenes that, stimulate your muscles are primed for action by the heavy ‘ets allowing you to pertom beter in the final sot han you would had you atorpted that Set before the heavy sets Tis increased capacty spares new muscle growth Designin out In order fora backeat set to be fective, thas io be a move thal you can do using heavy weights and one that youcan contol how much ‘weight yout iting. That's why big compound moves such as dumbbell squats, rathor than stability oF bodyweight exercises, work most efeciveh, Youll got best results by actnating the target muscle ‘group Belore working i again In aback off exercise. YouTt ‘also get a bigger muscie- butding fect when you do your inal sets of the backoff ‘exercise with low reps. Butt your dumb-belis don’ go over 10k you might nol be able fo fatigue your muscle that quick s0 you may have to do more tps For the back set, crop the weight by 40 per cent and do as many es as you can wth perfect fom. for example, you ordinary lit TOkg each side in a gym ‘all dumb-bel Amoid press, reduce ths to Gkg per sid for the backot sol ‘Aim to perform the reps of f backof set faster than you ‘would during a regular sto develop your explosive power land your stength. This way of ‘working out can be draining 0 only use sparnaly Do forone week 2s part ofa six toreight week programme. ‘FlDumb-bell side lunge | Sets 2 Reps: 10 eacn side Page: 69 F1Dumb-ball squat | sete 2 (1 back of sad ops: 10(+ as mary as you can in backof ss Page: 6? Fi Cuban press | sete 3 Reps: 10 Page: 79 Hloym ball dumbbell Amold press | Sete 9 (+1 back-oft 2!) Rope: 10(+ 8s many as you can in bacco et) Page: 75 |B Plank! sets:3 Time: 30 seconds Page: 29 [iDumb-bell woodchon | Sete 3 (+1 backaf eo) Reps: 10+ a many a= you can in bac ea) Page: 82Dumb-bells & gym ball I t | Dumb-bells & gym ball Pyramid workout Wave-loading workout ‘0 grow your musclos you need to exhaust them so they repair to be stronger than they were before. The more fibres you exhaust the greater your muscle growth One way of ‘maximising the number of bes you simulate Is to-do a yramicl workout Essential pyramio workouts involve Increasing the weight that you it wth each set ofan exercise while reducing the number of eps you perform, This is good because there's no such thing 2a shh activated muscle fb ~ they ate either engaged fr not By laking a muscle though an increasing range of weight while reducing the reps you target each catego lof fle in tun, completely exhausting the whole muscle Doing a whole workout of pyramid exercises woud {ake along time and could iDumb-bell curt ‘GiRotating squat press be counter productive, ‘overaining the muscle and sending the body into a destructive metabolism. Instead strateicaly inserting Pyramid ses nto a workout vill ge you all the bests ofthis method. “There is more than one ‘way of perfomning a pyre ‘workout You could start wth 2 conventional muscle grovah rep count such as 12 and reduce the numberof eps ‘you do by two each set unl ‘you get o si reps. You can also do a reverse pyramic by stating with low reps and ening wath a high ¥ep count You ean adjust your rp ‘counts depending on what {you want to achieve. your focus ison sienath start with fener reps and ga down to as litle as one rep fora set ‘You can also reduce your raps betore gradual increasing them to nish with the same numberof reps you completed {or your fist sot. ete kaecat ‘Gym pall dumb bell shoulder press ‘Sets: 4 Reps: Pyramid 12/10/8/6 Page: 74 Fiftont raise | Sets:3 Reps: 10-12 Page: 77 Sets: 2 Reps: 10 ach side Page: 52 EXDumb-bell upright row Sete: 3 Reps: 102 Page: 62 ‘FlLateral raise | sets:9 Reps: 10-12 Page: 77 Sots: 4 Rops: Revere pyramid BI/T0/%2 Page: 75 oe be hore are a number of ways that you can do a ‘ave-oading session but essentially, they all ioe iting @ weight fora set then caxting the reps but upping ‘the weight for the next set From here you can elther 90 back tothe oiginal weight ‘and perform as many reps 2 you can or reduce the reps {and up the weight for another set befoee repeating that ‘sequence of thee sets \Wmalever way you decide to arange your waveroacing ‘workout, they teach your muscles to it more werght In single ep so theyre a good tool to use youte staging to nerease your maximum i in a paricular exercise Designin n Wave loading works wel in spit routines bacause you can acivate the body part wih a slabilly move before weve loading forthe strength move an ful exhausting the target ‘muscle in an isolation move, ‘One option for wave loading mows isto nd your five repetition maximum for an axorcise then do four reps Rest fr three minutes, Increase the weigh bythe per ‘cent hen do thres reps Rest for three minutes, norease the \weight by fve per cent and do two reps, Rest for twee ‘minutes and repeat that sequence. 'analtematve, and the ‘one outined inthe sample workout on this page is to do ‘a normal set of eight res then rest for to minutes belore loading extra weight onto your dumb-bols fora shorter set of four reps Another rest of tao ‘minutes is Followed by a nal etn which you go back to ‘he original weight and crank foul as many reps as possibie, taking you pest eight reps. Peeps sChaarcat bi ‘HHammer curl| Sets 3 Reps: 10-72 Page: 54 PDumb-ell cut ‘Sots: 3 Rope: (wave lod 8 4,8 Page: 52 Gym ball dumb-bell preacher curl Sets:3 Reps: 10-2 Page: 63, Bloym ball press-up | Sete: 3 Rope: 1012 Page: 65 ‘BGymbal dumber aye ‘Sets: 3 Reps: (wave oder 8,4. 8 Page: 66 [Dumb-bell pull-over| sete 3 Reps: 10-12 Page: 67 ' ie atDumb-bells & gym ball I t | Dumb-bells & gym ball hon you ita weight you hve to completely contol a oe {you fn hat ourtaning ofthe penulimale exorcise van both sides the movement of tho weight. . has pateauad, ciser Without sing mee onto ot your body your workouts wil rject new the nal exereise and do fve 4 slronger side wil workhemder Designing your workou simul into your workouts. reps Go sight back i the in anf take the stain Unit workouts can be There are @ numberof ways penultimate exerse and off yourweaker side you used to address muscle cof doing cluster workouts but __attemate between the final ontnuo' dois that work balances, so do exercises fessentialy they alice two mows for fie minutes. both sides of your body that target musce groups you feducing the ad 0 you doing fue reps ofeach wibout simullaneously you may end thing afen balanced on both an complete high eps resting Make sure you chose a Upiwith unbaianeed muscles. sides of your body So you Twi iio rest The suis opposing ornon-competing "Te solution i 6 do think one shoulders stonger ‘natu lta greater volume muscle groups such as legs unitera workouss which than the other do moves that, ‘of weight during your session, and shoulders, oiherwise youll imoNe working one side of target tha body par. such as which has a postive efectfaigue early. your body etatime. Dong altemating shoulder presses, ‘on muscle grown and Giner ways of doing luster ‘hat will force both sides of ‘You can combine a 5 calovia bum. workouts include doing single yourbody to work equally unilateral workout wth another reps wih your tneeven |hard, resulting in equal muscle workout style such as an Designin maximum with minimal rest Ss . growth which will make you exalosive workout where you 4 One ofthe simplest ways to between reps (en seconds, 3 : Took beter and reduce your only do one-sided explosive doa duster workout iso do say) or clusters ofloerep chances of geting inured. moves. The workout sample a nomal workout unl you sets of one exercise wih Ss Uniateral moves are also on this page isan example eto the fal wo exerses. _yourten-tep maximum with 00d at developing your of a whole-body uniter Hfyou have done ten reps for minimal est between groups stabifsing muscles because workout each move, sick with aweight of eps. However you choose ‘hatyould use todo ten reps to anenge your workouts his forthe fal two moves fyou_.aninlense method so use wwete continuing your sandard when you fea your progress ‘workout but only do ve reps has stalled é 5 F oo DTCs SRO IS \ ‘Hono.amm dumb bol snatch | Sot 2 © een Cluster EEE eee Cag = .Alomating dumbbel shoulder press | sa H_Dumb-bell sumo squat sets 3 Reps: 10 Page: 68 eps: 10 each sie Page: 75 Ficym ball ying Cuban press | Sots 3 Reps: 10 Page: 79 ‘Elsingle-leg squat| Sets:2 Reps: 10 each sido Page: 38 ‘)Dumb-bell curl | Sets: 2 Reps: 10 each side Page: 52 ‘D)One-ieg gym ball hamstring curi | Sew: 2 Reps: ech le Page: 73 Dumb bell grethead triceps extension Sets: 2 Reps W0esch se Page 55 XT pressiup | sets 2 Rp: 1 each so Page 56 a | Gym ball dumb-bel Bulgarian spt squat, {6 Gym ball Gumb-belt triceps extension | Sew: 2 ‘Guster 1 Reps: 5 each sie Page: 1 Rape: 1 ach do Page: 55 [E5 Atemating dumb-el shoulder press ‘DiSide plank star Sots 2 Reps: 10 each side Page: 90 ‘luster 1 Reps: 5 each sido Page: 75