ADD 1KG OF MUSCLE

Sum­mer is no time for bulk­ing. Our two-work­out pro­gramme will build muscle and burn fat, for a body that goes as well as it shows all sea­son

Men's Health (UK) - - In This Issue -

Build full-body strength in four weeks with sim­ple moves and min­i­mal gym kit

01 KET­TLE­BELL DEAD­LIFT 10 REPS

Start your muscle-build­ing cir­cuit with a com­pound move that works your legs and back. Hold a ket­tle­bell to the side of each thigh with an over­hand grip ( A). From here, sink your hips back, bend your knees and lower the bells to the floor ( B), be­fore squeez­ing your glutes and driv­ing the weights back up. Get ready to go straight into the next move af­ter 10 reps.

02 KET­TLE­BELL HANG CLEAN 8 REPS

With the ket­tle­bells still held to your thighs, hinge at your hips ( A) and swing the weights up to shoul­der height in one swift move­ment. They should be in the front-rack po­si­tion, rest­ing on their sides just in front of your shoul­ders ( B). En­sure you keep your el­bows high and chest up. That’s one rep. On your fi­nal rep, this po­si­tion will be your start­ing place for the com­ing front squats.

03 KET­TLE­BELL FRONT SQUAT 6 REPS

Your body will be feel­ing the burn by this point, but the reps are drop­ping. Stand­ing tall with the weights in the front-rack po­si­tion ( A), drop into your squat by sinking your hips and driv­ing your knees out­ward as you bend them. This will fire up your glutes for a big hit of mus­cle­build­ing hor­mones. Once your thighs are par­al­lel to the floor ( B), ex­plode back up to stand.

04 KET­TLE­BELL PUSH PRESS 4 REPS

The last move of this round will add bulk to your shoul­ders – the real key to fill­ing out your T-shirt. Again, in the front-rack po­si­tion ( A), bend your knees to ini­ti­ate the drive. Then, as you ex­tend your legs, press the bells up­ward, arms straight ( B). Re­verse the move to go into the next rep. Take deep breaths be­fore start­ing the next round with dead­lifts. You’ve got this.

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