Week 1

Use com­pound lifts and a high-tempo cir­cuit to kick-start your strong­man gains

Men's Fitness - - Body Work -

1// BACK SQUAT SETS 5 REPS 5 REST 2MIN TEMPO 2010

With the bar on the back of your shoul­ders, squat un­til your thighs are at least par­al­lel to the floor. Drive back up through your heels.

2// SEATED DUMB­BELL OVER­HEAD PRESS SETSSE 4 REPS 8 REST 2MIN TEMPO 2010

Sit on an up­right bench with your back sup­ported and core braced. Hold dumb­bells at shoul­der height wit with palms fac­ing for­wards. ds. PressPr them straight over­head­ove un­til your arms arear straight,s then lower.

4A//4A// SIN­GLE-ARM ROWOW W SETS 4 REPS 8 EACH SIDE REST 0SEC TEMPO

An­gle a bar­bell into the mid­dle of a weight plate on the floor and hold the other end of the bar with one hand, fac­ing away from the an­chor point. Ben­Bend yy­our legs and hinge for­wards at your hips so your back is al­most par­al­lel with the floor. Keep­ing yoy­our corec strong and your shoul­der blades re­tracted, row the bar to­wards your armpit, draw­ing your el­bowel w up­wards, then lower un­til your arm is straight.

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