HOW THE PLAN WORKS
This month’s four-week workout is designed to make the biggest positive difference to your body through training just four times per week. Workouts 1 and 3 each week focus on your upper-body muscles, while workouts 2 and 4 are total-body sessions. This approach will maximise the amount of upper-body muscle you build, because you’re working these muscles four times a week, while also maximising fat loss with tough but rewarding total-body fat-burning workouts
All the workouts are made up of five moves but the upper-body sessions are structured slightly differently to the total-body ones to place the perfect stimulus on your body for the best possible results. So while the total-body sessions are performed as straight sets, the upper-body workouts start with two straight sets and finish with a tri-set to fatigue the working muscles thoroughly. Do all the exercises in order, sticking to the sets, reps, tempo and rest periods detailed. Unless the guide says you should use a light weight, select the heaviest one that lets you complete the move with perfect form, and increase the weight slightly each week.