Your four-week best ever body plan

Here’s how each ses­sion of the plan is struc­tured

Men's Fitness - - Trainer | Main Workout -

Work­out 1 Chest and tri­ceps

Work­out 2 Back and bi­ceps

Work­out 3 Legs and abs

Work­out 4 Shoul­ders

1 BENCH PRESS

Sets 5 Reps 8 Tempo 2010 Rest 90sec

Lie on a flat bench hold­ing a bar­bell with your hands slightly wider than shoul­der-width apart. Brace your core, then lower the bar to­wards your chest. Press it back up to the start.

2 TRI­CEPS DIP

Sets 5 Reps 8 Tempo 2110 Rest 90sec

Grip rings or par­al­lel bars with your arms straight. Keep­ing your chest up, bend your el­bows to lower your body as far as your shoul­ders al­low. Press back up pow­er­fully to re­turn to the start.

3 IN­CLINE DUMB­BELL PRESS

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on an in­cline bench hold­ing a dumb­bell in each hand by your shoul­ders. Press the weights up un­til your arms are straight, then lower them back to the start un­der con­trol.

4 IN­CLINE DUMB­BELL FLYE

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on an in­cline bench hold­ing a dumb­bell in each hand above your face, with your palms fac­ing and a slight bend in your el­bows. Lower them to the sides, then bring them back to the top.

5 TRI­CEPS EX­TEN­SION

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Stand tall, hold­ing dumb­bells over your head with both hands, arms straight. Keep­ing your chest up, lower the weights be­hind your head, then raise them back to the start.

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