BUILD YOUR BEACH BODY

Want a six-pack and big bi­ceps? This work­out will get you ready to go shirt­less in no time.

Men's Health (Singapore) - - ON THE COVER -

Want a six-pack and big bi­ceps? This work­out will get you ready to go shirt­less in no time.

the truth: Your sum­mer body is not just a few work­outs away. You’ll need to take the slow-and- steady ap­proach by los­ing half a kilo to one kilo a week–the CDC’s rec­om­mended max­i­mum. And you’ll want to fol­low a 12-week pro­gram like this one from Andy Speer, C.S.C.S., cre­ator of the An­ar­chy Abs work­out. It starts with fat-burn­ing hy­brid work­outs this month, turns to mus­cle­build­ing moves next month, and fin­ishes with a third month of fat shred­ding–just in time for shirt-off sea­son.

DI­REC­TIONS Train three times a week–Day 1, Day 2, and Day 3. Com­plete each day’s des­ig­nated three-move ex­er­cise cir­cuit and fol­low up with its des­ig­nated three-move con­di­tion­ing cir­cuit.

(Find di­rec­tions for the con­di­tion­ing cir­cuits at the end of this ar­ti­cle.) Do the “C” moves at tempo: On each rep, take 3 sec­onds to lower the weight and 1 se­cond to raise it; then hold for 2 sec­onds. Do 3 sets of 6 reps for all “C” moves the first week; add

1 set each week.

DAY 1 / PULLING 1A LY­ING WINDMILL

Lie on your right side, legs straight. Bend your left leg across your body and ex­tend both arms straight out on your right side. This is the start­ing po­si­tion. With your right shoul­der and hip planted, ro­tate your left arm up and be­hind you. That’s 1 rep; do 2 sets of 10 per side.

1B SCAPULAR PULL-UP

Hang from a bar as if you’re about to do a pull-up, and shrug your shoul­ders slightly; this is the start. With­out bend­ing your arms, squeeze your shoul­der blades to­gether; your up­per body should rise slightly. Re­turn to the start­ing po­si­tion. That’s 1 rep; do 2 sets of 10.

1C TALL KNEEL­ING CURL

Kneel with your thighs per­pen­dic­u­lar to the floor and hold medium-weight dumb­bells at your sides, your palms fac­ing in. This is the start­ing po­si­tion. Curl both dumb­bells up­ward, squeez­ing your bi­ceps, glutes, and core; then re­turn to the start. That’s 1 rep.

DAY 2 / LEGS 2A 90-90 STRETCH

Sit on the floor with your left leg di­rectly in front of you, knee bent 90 de­grees. Put your right leg be­hind you; bend that knee 90 de­grees. This is the start. Lower your chest to­ward your left thigh. Hold for 60 sec­onds; re­lease. Re­turn to the start. Re­peat on the other side.

2B LAT­ERAL SQUAT

As­sume a wide stance, feet pointed for­ward. This is the start­ing po­si­tion. Shift your weight to the right as you bend that knee; lower un­til you can’t keep your shin per­pen­dic­u­lar to the floor. Re­turn to the start; re­peat on the other side. That’s

1 rep; do 2 sets of 10.

2C DUMBBELL DEADLIFT

Stand hold­ing heavy dumb bells at your sides, knees slightly bent. Push your hips back and lower your torso un­til you feel a stretch in your ham­strings. Keep the weights close to your legs as you lower. Re­turn to stand­ing, squeez­ing your glutes as you do. That’s 1 rep.

DAY 3 / PUSH­ING

3A SHOUL­DER STRETCH

Sit with your arms ex­tended be­hind you, shoul­der-width apart, el­bows locked, palms on the floor, knees bent, and feet to­gether. Plant your palms and grad­u­ally slide your butt for­ward, stop­ping the mo­ment you feel shoul­der tight­ness. Hold for 60 sec­onds.

3B IN­CLINE CUBAN

Lie with your chest on an in­cline bench hold­ing 2.5kg plates, arms hang­ing nat­u­rally. This is the start­ing po­si­tion. Bend your el­bows 90 de­grees, rais­ing them to shoul­der height. Ro­tate your fore­arms up­ward, rais­ing the weights un­til they’re par­al­lel with the floor. Re­verse the move­ments. That’s 1 rep; do 2 sets of 10.

3C DB BENCH PRESS

Lie on a bench hold­ing medium-weight dumb­bells above your shoul­ders, arms straight. Bend at your el­bows to lower the dumb­bells. Pause. Push back up. That’s 1 rep.

FO­CUS ON YOUR BACK Squeeze your shoul­der blades af­ter you raise your el­bows.

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