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MensFitnessGuide Issue25-2022
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BUILD
A BIG
CHEST by Joe Warner
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BUILD
A BIG
CHEST
INTRODUCTION
About the guide 05
Session breakdown 08
Know your muscles 10
Chest in detail 12
How muscles grow 16
Workout structure 18
Workout variables 20
Glossary 24
FOURWEEK PROGRAMME
Weeks 1-2
Introduction 26
Workout tables 30
Exercises 34
Weeks 3-4
Introduction 46
Workout tables 50
Exercises 54
INTRODUCTION BUILD A BIG CHEST
ABOUT
THE GUIDE
Build a broader, stronger chest in just four weeks
I
f you would like to be the proud SERIES GAIN
owner of impressive pecs in just If, once you’ve built a bigger
four weeks, this is the guide for chest, you’d like to concentrate
you. It contains a workout programme on improving your arms or
designed to rapidly improve the size and perfecting your six-pack, the first
strength of your chest, while also building two parts of this series, Build Big
bigger and stronger arms, shoulders, Arms and Build Rock-Hard Abs,
back and legs, and burning fat to reveal can be bought online at
the results of all your hard work. shop.kelsey.co.uk
Training your back will make your chest
stronger, training your arms and shoulders Joe Warner
will result in a desirable V-shape torso, Guide Editor
and training your legs releases growth
hormone, which promotes the building
of new lean muscle mass and instructs
your body to burn fat. So not only will you
have a solid chest after just four weeks,
but you’ll have new lean muscle mass
everywhere else, too.
Mens Fitness / 5
BUILD A
BIG CHEST
Here’s how this programme works to help you build
a bigger, stronger chest...
Mens Fitness / 7
INTRODUCTION WORKOUT STRUCTURE
SESSION
BREAKDOWN
In just four weeks you’ll be the proud owner
of a bigger, broader and stronger chest,
as well as wider shoulders, impressive
arms and a solid six-pack. Here’s how
T
he four-week training build new muscle tissue and burn
programme in this fat across your entire body. The
guide, which begins on shoulders moves will create a wide
p26, is divided into two two- frame to showcase your growing
week blocks, or cycles. You’ll chest muscles, while the abs moves
perform three sessions every will build a more defined six-pack
week, each one concentrating to complete your new physique.
on different muscle groups.
Here’s what each one entails.
Activating your
WORKOUT 1 back muscles makes
CHEST AND BACK your body more stable,
The first session each week so you can work your
focuses not only on your chest
but also on your back. Working
chest harder
these two major muscle groups
in the same session will make WORKOUT 3
both stronger. This is because CHEST AND ARMS
activating your back muscles The third session each week targets
makes your body more stable your chest again, as well as your
and secure, so you can work biceps and triceps. Hitting your chest
your chest harder, and vice versa. twice in one week is a great way to
maximise muscle growth, as long
WORKOUT 2 as the moves in the second workout
LEGS, SHOULDERS AND ABS are different from those in the first,
You may want to focus on your in order to target the muscles in new
chest, but you can’t afford to ways. It’s also vital that you leave
ignore your other major muscle enough rest time between sessions
groups. Working your legs is to allow your muscles to recover.
critical to stimulating the release of The arms moves, meanwhile, will
testosterone and growth hormone, add size and strength to build a
both of which instruct your body to more impressive upper body.
A
superset is two moves
performed back to back, with
a set amount of rest – from
nothing to 90 seconds – between
the last rep of the first move and
the first rep of the second move.
After that set is completed you rest
again before returning to the first
move and repeating this process.
Only when all the sets of the first
two moves have been completed do
you move on to the second superset
and repeat the process again until all
the sets of all the moves are done.
At this point your workout is over.
Supersets are described using a
number and a letter. 1A is the first move
of the first superset, 1B is the second
move of the first superset and so on.
TEMPO EXPLAINED
Another key component in each workout
is the tempo, or speed, at which each
rep must be performed. It is described
using a four-digit code. The first number
is the speed in seconds of the lowering
part of the lift, such as lowering the
bar to your chest in a bench press. The
second is the pause at the bottom, the
third is the speed at which you lift the
weight back to the start position and the
fourth is the time you hold at the start
position before starting the next rep.
If the tempo for a bench press is
3010, for example, you lower the
weight in three seconds, don’t pause
at the bottom, lift the bar in one
second and don’t pause at the top. X
means you do that part as quickly as
possible while maintaining form.
For more on the elements that
make up each workout, see p18.
Mens Fitness / 9
INTRODUCTION ANATOMY
KNOW YOUR
MUSCLES
There are over 600 muscles in the human
1
3
2
body. These are the major ones you’ll be 4
7 10
11
8
12 13
9
DELTOIDS ABDOMINALS
1 Medial deltoid 10 Rectus abdominis
14
(middle)
2 Anterior deltoid 11 External obliques
(front)
12 Internal obliques
PECTORALS (beneath the 15
3 Pectoralis major external obliques)
13 Transverse
4 Pectoralis minor abdominis (beneath 16
(beneath the the internal obliques)
pectoralis major)
5 Serratus anterior QUADRICEPS
14 Vastus lateralis 17
BACK
2 Teres major
3 Rhomboid
(beneath the
1 trapezius)
DELTOIDS
4 5
4 Rotator cuff
(beneath the
2 3 deltoids)
5 Posterior
deltoid (back)
6 7 8
LATS
6 Latissimus dorsi
9
TRICEPS
7 Triceps brachii
10 long head
8 Triceps brachii
lateral head
9 Triceps brachii
11 medial head
LOWER BACK
10 Erector spinae
12
GLUTES
13
11 Gluteus maximus
14
HAMSTRINGS
12 Biceps femoris
13 Semitendinosus
15 14 Semimembranosus
CALVES
15 Gastrocnemius
16 16 Soleus
Mens Fitness / 11
INTRODUCTION ANATOMY
CHEST
Understanding the role of these important
muscles will help you target their growth
G
etting a big, strong chest for pushing objects away from you,
is a primary objective for which is why the bench press is so
many gym-goers, which is popular. It’s a great test of upper-
why the bench press is one of the body strength, but it is important
moves most men perform regularly. to work this significant muscle
The chest muscles consist of group in a variety of ways and
the pectoralis major and minor from multiple angles. By targeting
– known collectively as the pecs the upper, middle and lower parts
– and the serratus anterior. These of the pectorals, you’ll achieve
muscles are primarily responsible maximum muscle strength and size.
1 2
CHEST IN DETAIL
The chest muscles, in addition to some supporting muscles in the shoulders
and arms, are responsible for all upper-body pressing movements
1 2 5
The pectoralis The thin, The anterior The triceps,
3 4
The pectoralis
major is a thick, minor is a finger-like deltoid – the a three-
fan-shaped thin, triangular serratus front part of headed
muscle that forms the muscle that sits anterior muscles your three muscle on the back of
bulk of the chest. It’s beneath the pectoralis allow the upward shoulder muscles – is your upper arms, also
responsible for the major and draws the rotation of the shoulder also recruited during plays a role in pressing
movement of the shoulder blades down blades, so they’re many pressing motions, mainly when
shoulder joint when and forwards. important when lifting movements powered you straighten your
you’re pushing an object a weight overhead. by the chest muscles. arm at the elbow.
away from you.
BIGGER &
STRONGER
The simple science behind adding muscle mass
Y
our body is a clever It’s thought this damage to your
old thing. The process muscle fibres is the reason for
of muscle growth is delayed onset muscle soreness,
essentially your body’s response or DOMS, the symptoms of
to the stress of weight training. which include muscle soreness
It thinks, ‘That was hard. I’d and stiffness in the days after a
better do something about it tough workout. That’s why you
so it’s not as difficult next time.’ should leave at least 48 hours
When you perform resistance between sessions that target the
exercises, microscopic tears same muscle group. If you train
occur in your muscles. Your body those muscles again
responds to this ‘microtrauma’ by before they’ve had
overcompensating: the damaged time to repair and
URS
tissue is repaired and more is rebuild you risk 48 HO inimum
added, making your muscles overtraining, The m f time you
to n
bigger and stronger so the risk of which can result amouneave betwee
l
future damage is minimised. This in reduced gains should ing sessionsme
also means over time you need and injury. train on the sa
g
to increase steadily the weight focusin scle group.
you lift, because your muscles m u
quickly adapt to deal with the
stress to which they’re exposed.
Mens Fitness / 17
INTRODUCTION WORKOUT STRUCTURE
THE
WORKOUTS
Here is how you will build an
impressive chest in just four weeks
T
he aim of this four-week training plan is simple:
to build size and strength in your chest muscles,
while also adding lean muscle to the rest of
your body and burning away unwanted body fat.
The four weeks are divided into two two-week cycles.
You’ll perform three sessions each week, six in each
fortnightly cycle and a total of 12 sessions over one month.
Although the exercises, sets, reps, tempo and rest periods
will change regularly throughout the programme to keep your
muscles growing and belly shrinking, there’s one fundamental
principle behind this training method that remains the same
throughout. Every one of the workouts is made up of eight
different exercises paired into four supersets. A superset is two
moves performed back to back with little or no rest between the
last rep of the first move and the first rep of the second move.
Supersets are very effective at building muscle because
you target a specific muscle or muscle group and make it
work really hard. They’re also great for fat loss because
of the short rest between exercises. In short, you get the
muscle-building benefits of intensive weightlifting and
the fat-burning benefits of high-intensity training.
TEMPO REST
The speed of the lift. If you want to see the best results, it’s vital The amount of time
you stick to the right tempo. The first number is the speed in you should take
seconds of the lowering portion of a lift, such as lowering the bar between each part of
to your chest in a bench press. The second is the pause at the the superset before
bottom, the third is the speed of lifting the weight and the fourth moving on to the
is the pause between reps. An X means you should do that part of next superset.
the move as quickly as possible while maintaining perfect form.
Mens Fitness / 19
INTRODUCTION WORKOUT VARIABLES
IT’S ALL
ELEMENTARY
Many elements come together to form a workout. Here
we give you an overview of what they are and how they
change as a training programme progresses
B
efore you start this training changing the angle at which the muscle
programme, it’s important to is used or the equipment involved.
understand the key elements The reason for these changes is that if
that make up every workout in this guide. you only ever perform the same exercises
Knowing what each one means not only in the same order at every session, your
gives you a better idea of what you’re muscles will soon adapt to the pattern
trying to achieve, it also allows you to and will no longer have an incentive to
make adjustments to future programmes get bigger or stronger. New variations
so you can always make progress. of exercises provide the stimulus for
Every workout is comprised of six increased muscle strength and size.
different elements, or variables.
SETS AND REPS
Exercise selection The move you choose The other main variable is the number
to perform in any given workout. of sets and reps you perform in the
Reps The number of times you perform first week of each two-week cycle
that move without stopping for rest. compared with the second week.
Sets The number of times you perform In the first week you’ll perform three
a certain number of reps of a move. sets of each exercise. In the second you’ll
perform four, but each set will have fewer
Weight The amount of resistance you lift reps. This means you’ll lift a higher total
for each set.
volume in the second week, resulting
Tempo The speed at which you perform in a greater stimulus for growth.
each rep. You may also be able to increase the
Rest The amount of time you rest weights you lift in the second week if
between sets and between exercises. you feel strong enough, but it’s more
important to stick to the correct sets,
EXERCISE SELECTION reps, tempo and rest, so don’t worry if
In this guide, the variable that changes most you don’t increase the resistance.
between each fortnightly cycle is exercise
selection. Each two-week programme WEIGHT
contains workouts made up of new moves It’s always tempting to try to lift the
that target the same muscle groups as heaviest weight you can for any given
the previous fortnight’s programme but exercise. That’s fine if you’re attempting
in a slightly new way, whether that’s by a new one-rep max, but for this training
Mens Fitness / 21
INTRODUCTION WORKOUT VARIABLES
Mens Fitness / 23
INTRODUCTION TERMINOLOGY
THE GLOSSARY
Simple explanations of some of the most common workout terms
++++ A ++++ almost every exercise, typically
by holding one in each hand.
++++ I ++++
ANABOLIC ISOLATION LIFT
The metabolic phase during
which nutrients from your ++++ E ++++ A move that involves movement
in only one joint. Examples include
diet, specifically protein, are the biceps curl (movement at
synthesised by your body and EZBAR the elbow joint only) and leg
turned into new muscle tissue. A type of barbell with a series of extension (movement at the
kinks in the middle of the bar. It is knee joint only). These exercises
ATROPHY designed to put less pressure on are ideally placed at the end of a
Muscle atrophy is the wasting the wrists and elbows when lifting. workout, when you can work the
away of muscle tissue leading target muscle group to fatigue.
to a decrease in muscle mass,
typically due to inactivity. ++++ F ++++ ++++ K ++++
++++ C ++++ FORM
The technique used when KETTLEBELL
performing an exercise. Cast-iron balls of different
CATABOLIC weights, originating from Russia.
The metabolic phase when muscle FREE WEIGHTS They have a handle on the top
tissue is broken down and used as Any type of weight training so you can grip them with one
energy – the opposite of anabolic. equipment used to increase muscle or two hands. They are used
size and strength. Most common to add resistance to natural
COMPOUND LIFT examples include barbells, movements, such as swings.
An exercise that involves dumbbells and kettlebells.
Mens Fitness / 25
BUILD
A BIG
CHEST
A STRONG START
Kick-start your muscle-building mission with the
first two-week cycle to lay the solid foundations
on which you’ll build a stronger, broader chest
Mens Fitness / 27
WORKOUTS
WORKOUT 1 INTRODUCTION
BICEPS + BACK
WEEKS 1-2
LAYING THE
FOUNDATIONS
The first two weeks of this training plan will build a
solid base from which you’ll grow bigger and stronger
T
he first two weeks of this four- Don’t forget to leave at least one
week programme have been day between training sessions to
designed to work your chest hard allow your muscles time to recover
while also building a solid foundation of so they’re stronger and raring to go
strength and stability across your entire the next time you hit the gym.
torso so you can attack the subsequent
weeks as effectively as possible. PERFECT PLANNING
There are three workouts in the first A simple way to stick to this programme
week and three in the second, meaning is to train on Mondays (workouts 1 and 4),
you’ll complete six workouts in total Wednesdays (workouts 2 and 5) and Fridays
before moving on to the next stage. (workouts 3 and 6). Then move on to the next
Workouts 1 and 4 target your chest two-week cycle the following Monday and
and back; workouts 2 and 5 train your repeat this pattern for both two-week cycles.
legs and shoulders; and workouts 3 and Of course, you don’t have to train on
6 focus on your chest and arms. You these three days – it’s just a suggestion –
need to do the workouts in numerical so you can adapt it to whatever suits you
order, starting with workout 1 at the best. Just make sure you do the workouts
beginning of week one and finishing with in order and get enough rest in-between.
workout 6 at the end of week two.
NEED TO KNOW Three key considerations to remember over the next two weeks
1 2 3
Before every session, write out that day’s It’s vital to complete all the sets and Be strict when following the tempo of
workout – including the sets, reps, rest reps for every move in every workout. each rep – you need to expose your
and tempo for each exercise – so you If you struggle to hit the target reps, muscles to the correct amount of time
can take it to the gym and know exactly the weight you’re using is too heavy. under tension to prompt them to grow
what you need to do. Also make a note If you finish the set feeling as if you bigger. Count in your head to prevent
of the weight you use so you know could do another five reps, the weight rushing each rep, or train with a friend
how much to increase it by next time. is too light. Adjust accordingly. so you can count for each other.
TURN OVER
FOR YOUR
WORKOUTS
WORKOUT TABLES
WEEKS 1-2
WEEK 1
WORKOUT 1 CHEST + BACK
EXERCISE SETS REPS TEMPO REST
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
the first set of 1B without rest. Then the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
the first set of 1B without rest. Then the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
rest for 60 seconds and repeat rest for 60 seconds and repeat set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Mens Fitness / 31
WORKOUT TABLES
WEEKS 1-2
WEEK 2
WORKOUT 4 CHEST + BACK
EXERCISE SETS REPS TEMPO REST
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
the first set of 1B without rest. Then the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
the first set of 1B without rest. Then the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
rest for 60 seconds and repeat rest for 60 seconds and repeat set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.
2B
EZ-bar overhead 4 10 2010 60sec
triceps extension
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Mens Fitness / 33
WORKOUTS 1 + 4 CHEST + BACK
WEEKS 1-2
1A Press-up
A B
Start with your hands shoulder- Lower yourself towards the floor Press back up to return to the start.
width apart and your body in a until your elbows reach 90˚.
straight line from head to heels.
1B Inverted row
Set a Smith machine bar
at about chest height.
Lie underneath the
bar and hold it with an
overhand grip, with your
hands slightly more than
shoulder-width apart.
Keeping your hips in
line with your torso,
pull your body towards
the bar until you touch
it with your sternum.
Slowly lower yourself
back to the start.
A B
A B
A B
Mens Fitness / 35
WORKOUTS 1 + 4 CHEST + BACK
WEEKS 1-2
3A Dumbbell pull-over
A B
Lie flat on a bench with Hold a single dumbbell Slowly lower the weight Raise the weight back
your head and shoulders with both hands behind your head, keeping a over your head to
supported and your over your chest and slight bend in your elbows. return to the start.
feet flat on the floor. engage your core. Don’t arch your back.
3B Good morning
Stand tall, holding a
light barbell across the
back of your shoulders.
Your feet should be
shoulder-width apart.
Keeping your core
braced, slowly bend
forwards from the
hips, not the waist.
Lean forwards as far
as your hamstrings
will allow but not
past horizontal.
Stand up to return
to the start.
A B
A B
A B
Mens Fitness / 37
WORKOUTS 2 + 5 LEGS + SHOULDERS
WEEKS 1-2
1A Dumbbell squat
Stand tall with your feet
shoulder-width apart,
holding a dumbbell in
each hand by your sides.
With your core braced
and keeping a natural
arch in your back, squat
until your thighs are at
least parallel to the floor,
keeping your knees in
line with your toes.
Push up through
your heels to return
to the start.
A B
1B Dumbbell shrug
Stand tall, holding a
dumbbell in each hand
by your sides with your
palms facing your body.
Keeping your core
braced, shrug your
shoulders towards
your ears, keeping
your arms straight.
Lower the weights
back to the start.
A B
A B
A B
Mens Fitness / 39
WORKOUTS 2 + 5 LEGS + SHOULDERS
WEEKS 1-2
A B
A B
A B
4B Spider-Man press-up
A B
Get into a press-up Lower your chest Once your elbows reach On the next rep, bring
position with your hands towards the ground 90˚ press back up and the other knee up.
shoulder-width apart and bring one knee up straighten your leg to
and your body straight towards your chest. return to the start.
from head to heels.
Mens Fitness / 41
WORKOUTS 3 + 6 CHEST + ARMS
WEEKS 1-2
1A Bench press
A B
Lie on the bench with your feet Slowly lower the bar towards Drive your feet hard into
on the floor directly underneath your chest, taking your elbows the floor and push the bar
your knees. Hold the bar with out to 90°, until the bar is almost strongly back to the start.
an overhand grip with your touching the middle of your chest
hands shoulder-width apart. or is just above your nipples.
A B
A B
A B
Mens Fitness / 43
WORKOUTS 3 + 6 CHEST + ARMS
WEEKS 1-2
A B
A B
A B
Lie on your back on a mat with your Contract your abs to lift your upper Pause at the top, squeeze
hands on your chest, your feet on back off the ground and curl your your abs, then slowly lower
the floor and your knees bent at 90°. chest towards your knees. your torso back to the start.
4B Reverse crunch
Lie on your back on
a mat with your arms
out to the sides, your
knees bent at 90° and
your feet off the floor.
Contract your abs
to raise your knees
towards your chest.
Pause at the top of
the move, squeeze
your abs, then slowly
return to the start.
A B
Mens Fitness / 45
BUILD
A BIG
CHEST
WEEKS 3+4
POWER UP
Adding new moves and variations on the classic
lifts will ensure you start to add real size and
strength as your new body begins to take shape
Mens Fitness / 47
WORKOUT TABLES
WEEKS 3-4
ONWARDS
AND UPWARDS
Push your muscles harder for greater gains
T
he third and fourth weeks of this Try to stick to the training schedule you
programme are designed to build established in the first two weeks of the
on the foundations you laid in the training plan, whether you train on Mondays,
first fortnight. The moves continue to work Wednesdays and Fridays or choose another
your chest but from increasingly different pattern that means you always have at
angles to encourage the muscles to grow least one rest day between sessions. At
bigger and stronger. Your other muscles this stage getting enough rest is even more
will also be pushed harder so your body has important in giving your muscles enough
the right hormonal environment to build time off to grow bigger and stronger.
muscle everywhere and burn belly fat.
There are three workouts in the third
week and three in the fourth, meaning
you’ll complete six workouts in total before
The moves continue
moving on to the next stage of the plan. to work your chest but
Workouts 7 and 10 target your chest
and back; workouts 8 and 11 train your
from different angles to
legs and shoulders; and workouts 9 and encourage your muscles
12 focus on your chest and arms. You to grow bigger
need to do the workouts in numerical
order, starting with workout 7 at the
beginning of week three and finishing
with workout 12 at the end of week four.
NEED TO KNOW Three key considerations to remember over the next two weeks
1 2 3
Working the muscles of your chest – Think about how your muscles feel It can be tough to stick to the tempo at the
and the rest of your body - through during each and every rep. Focusing on end of the final sets when you’re close to
their full range of motion is critical to your muscles’ movement, especially failure, but make sure you do. It’s better to
getting the best possible results. If at the top and bottom of the move, do quality reps than a few extra bad ones.
you find yourself cheating and using allows you to flex and squeeze them
momentum to get the weight moving, harder, which recruits more muscle
it’s better to reduce the weight to fibres and results in greater gains.
work the target muscles effectively.
TURN OVER
FOR YOUR
WORKOUTS
WORKOUT TABLES
WEEKS 3-4
WEEK 3
WORKOUT 7 CHEST + BACK
EXERCISE SETS REPS TEMPO REST
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
the first set of 1B without rest. Then the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.
Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 4A then
for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. until all sets are completed.
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Mens Fitness / 51
WORKOUT TABLES
WEEKS 3-4
WEEK 4
WORKOUT 10 CHEST + BACK
EXERCISE SETS REPS TEMPO REST
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
the first set of 1B without rest. Then the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.
2B
Incline dumbbell 4 8 2010 60sec
shoulder press
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Mens Fitness / 53
WORKOUTS 7 + 10 CHEST + BACK
WEEKS 3-4
1A Bench press
A B
Lie on the bench with your feet Slowly lower the bar towards Drive your feet hard into
on the floor directly underneath your chest, taking your elbows the floor and push the bar
your knees. Hold the bar with out to 90°, until the bar is almost strongly back to the start.
an overhand grip with your touching the middle of your chest
hands shoulder-width apart. or is just above your nipples.
1B Lat pull-down
Sit on the seat and
take a wide overhand
grip on the bar.
Look forwards,
retract your shoulder
blades and keep
your torso upright.
Pull the bar down in
front of you until it
reaches your upper
chest. Don’t lean back
to aid the movement.
At the bottom of the
move squeeze your
lats and return the bar
slowly to the start.
A B
A B
A B
Mens Fitness / 55
WORKOUTS 7 + 10 CHEST + BACK
WEEKS 3-4
A B
A B
A B
A B
Mens Fitness / 57
WORKOUTS 8 + 11 LEGS + SHOULDERS
WEEKS 3-4
1A Squat
Rest a barbell on the
back of your shoulders –
not your neck – holding
it with an overhand
grip slightly wider
than your shoulders.
Keep your elbows
pointing to the floor.
Your feet should be
slightly more than
shoulder-width apart
with your toes pointing
outwards slightly.
Squat until your thighs
are at least parallel to
the floor. The deeper
you can squat, the better.
Drive back up through
your heels to return
to the start.
A B
1B Shoulder press
Stand with your
feet shoulder-width
apart. Position a bar
on your upper chest,
gripping it with your
hands just wider than
shoulder-width apart.
Keep your chest
upright and your core
muscles braced.
Press the bar directly
overhead until your arms
are fully extended. Don’t
tilt your hips forwards.
Lower the bar back
to the start.
A B
A B
A B
Mens Fitness / 59
WORKOUTS 8 + 11 LEGS + SHOULDERS
WEEKS 3-4
A B
A B
A B
4B Glute bridge
A B
Lie down with your knees bent, Contract your glutes and core and Return to the start.
your feet flat on the floor and raise your buttocks off the floor.
your arms out to the sides.
Mens Fitness / 61
WORKOUTS 9 + 12 CHEST + ARMS
WEEKS 3-4
A B
1B Dumbbell flye
Lie on a flat bench,
holding a dumbbell in
each hand directly above
your chest with your
palms facing each other.
Make sure your head
and upper back are
supported on the
bench and your feet
are flat on the floor.
Keeping a slight bend
in your elbows, slowly
lower the weights
out to the sides as far
as is comfortable.
Use your chest to
reverse the move
back to the start.
A B
A B
2B Triceps dip
Grip parallel bars,
keeping your
body upright.
With your elbows
pointing straight back,
lower your body as far
as you can comfortably
go without stressing
your shoulders.
Keep your core braced
and don’t swing your
legs for momentum.
Press back up
powerfully to return to
the start, but don’t lock
your elbows at the top.
A B
Mens Fitness / 63
WORKOUTS 9 + 12 CHEST + ARMS
WEEKS 3-4
A B
A B
4B Side plank
Lie on your side with
your elbow beneath
your shoulder.
Raise yourself so your
body forms a straight
line from head to heels.
Hold the position
without letting
your hips sag.
Mens Fitness / 65
INTRODUCTION Q&A
LET’S GET
THIS STRAIGHT
No-nonsense answers to the fundamental fitness questions
1
I’ve tried and failed to take any longer, you’re not sticking to the rest
add muscle in the past. periods specified. If you’re done in under 45
Why will it work now? minutes, you’re not sticking to the correct
If your efforts have been unsuccessful tempos. These elements are as important as
in the past it has nothing to do with your body sets and reps, so pay close attention to them.
5
being fundamentally resistant to exercise
and everything to do with your approach. In Are machines better
other words, you haven’t had a focused plan than free weights?
so you haven’t set realistic and achievable Resistance machines have their place:
goals or eaten the right foods. Anyone can they’re a great way for beginners
make significant, positive changes to the way to learn movement patterns without the
they look, but it won’t happen overnight. risk of injury and they allow experienced
2
trainers to isolate specific muscles. But
What happens if because the movement pattern is restricted
I miss a session? they’re no good for working the important
You need to train three times a week and stabilising muscles. Free weights require
on not more than two consecutive days. more skill, recruit these smaller
This isn’t a programme you can dip in and out of – stabilising muscles and allow
if you do, you’ll fail to achieve your objectives. Make you to move through a
sure you pick a good time to start when you can greater range of motion
dedicate yourself to the four-week programme. to work your muscles to
3
their full extent, but
Can I turn fat both have merits.
into muscle?
No, they’re two different types of tissue.
Muscle is active tissue that burns calories,
while fat stores excess energy. It’s possible to burn
away fat and build muscle, giving the appearance
one has turned into the other, but that isn’t the case.
4
Never lifted before?
How long should It’s a good idea
each workout last? to see your GP
Each workout in this programme fo a check-up
should last less than an hour. If they before you start
training.
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