DEAD­LIFT

Men's Fitness - - Body Work -

SETS 5 REPS 5 REST 2MIN TEMPO 2010

Hold the bar with hands shoul­der-width apart us­ing a mixed grip so one palm faces away and the other to­wards you (al­ter­nat­ing with ev­ery set). Start with your arms straight and knees slightly bent. Keep­ing your chest up and your back straight, drive down through your heels and pull the bar up your legs, push­ing your hips for­wards to stand tall.

2// KNEEL­ING SIN­GLE-LE-ARM JAM­MER PRESS SETS 5 REPS 5 EACH SIDE REST 2MIN TEMPO 2010

An­gle a bar­bell into the mid­dle of a heavy weight plate. Kneel fac­ing the weight plate and hold the end of the bar­bell at shoul­der height with one hand. If kneel­ing on your right leg, hold the bar with your left hand and vice versa. Keep­ing your core braced, press the weight up pow­er­fully, then re­turn to the start. Com­plete all the reps on one side, then switch.

3A// WEIGHT PLATE JUMP SQUAT SETS 4 REPS 8 REST 0SEC TEMPO 20X0

Hold a weight plate to your chest. Keep your core strong and your body up­right. Lower into a squat, then drive pow­er­fully through your heels and push your hips for­wards as you jump off the floor. Land with soft knees and con­tinue into the next rep.

Au­gust 2015

3B//

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