YOUR 4-COUNT TRAIN­ING CAMP PREP YOUR MUS­CLES

PT / 10.2017 THE BIG WORK­OUT

Men's Health (UK) - - Mh Event -

PHASE ONE

Iron out any prob­lems in the first three weeks by tar­get­ing ev­ery mus­cle through all move­ment pat­terns. Do these three times a week, rest­ing 60sec be­tween su­per­sets

Mark side­lined his staid body­build­ing work­outs in favour of this multi-phase func­tional pro­gramme for size, strength and speed. Use this as your blueprint for a body that goes as well as it shows

03 DUMB­BELL PUSH PRESS 5 SETS OF 5 REPS

Prep your shoul­ders for punch­ing by hold­ing two dumb­bells with a neu­tral grip, feet shoul­der-width apart. Dip your knees to gen­er­ate max­i­mum power in your shoul­ders and press the weights over­head ( A). Slowly re­turn the DBS to shoul­der height ( B). Move straight on to the chin-ups.

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