DAY1

Health & Nutrition - - DAY 1 -

1 Bench Press

See ‘Vol­ume vs. In­ten­sity’ (next page) for sets and reps Hold the bar with an over­hand, out­side-shoul­der-width grip. Squeeze your shoul­der blades to­gether and arch your back. Take the bar out of the rack, lower it to your ster­num, and then push your feet hard into the floor to help you press the weight up.

Lighter loads and more vol­ume (sets x reps x load) pro­vide a hard work­out without be­ing too stress­ful.

2a Off-Set Split Squat

Sets: 3 Reps: 10 (each side) Hold a dumbbell with your left hand at shoul­der level, stand­ing with your right foot in front of your left. Keep­ing your torso up­right, bend both knees and lower your body un­til your rear knee nearly touches the floor.

2b Dumbbell Push Press (Not shown)

Sets: 3 Reps: 10 Hold a dumbbell in each hand at shoul­der level. Dip your knees and then ex­plo­sively straighten your legs and press the weights over­head us­ing the mo­men­tum from your lower body.

You’re get­ting the best of both worlds in this pro­gramme – big pumps one week and big weights the next.

3a Stag­gered Stance Ben­tover Row

Sets: 3 Reps: 15 (each side) Hold a dumbbell in your right hand and stand with your left leg in front of the right (your weight should be on your front leg). Bend for­ward at the hips and, with your back arched, row the dumbbell to your side.

3b Ca­ble Wood­chop

Sets: 3 Reps: 15 (each side) At­tach a rope han­dle to the high pul­ley of a ca­ble sta­tion. Stand with your feet shoul­der-width apart and split your legs so that one foot is a few feet in front of the other. Ro­tate your torso di­ag­o­nally down­ward un­til the han­dle ends up at the out­side of your op­po­site leg.

The bench press and dead­lift are the two main lifts you’re work­ing to get stronger on.

1 Dead­lift See ‘Vol­ume vs. In­ten­sity’ for sets and reps Stand with your feet about hip-width apart, bend down, and grab the bar out­side your knees. Your shoul­ders should be over the bar. Keep­ing your lower back in its nat­u­ral arch, drive your heels into the floor and push your hips for­ward, lift­ing the bar un­til it’s in front of your thighs.

2a Ca­ble Row

Sets: 3 Reps: 10 Sit at a ca­ble sta­tion with your knees slightly bent and your feet braced. Keep your lower back in its nat­u­ral arch and grab the han­dle with a shoul­der-width, over­hand grip. Squeeze your shoul­der blades to­gether and pull the bar un­til it meets your lower chest.

Keep­ing your lower back in its nat­u­ral arch, drive your heels into the floor and push your hips for­ward, lift­ing the bar un­til it’s in front of your thighs.

2b High-In­cline Dumbbell Press

(Not shown) Sets: 3 Reps: 10 Set an ad­justable bench to a steep in­cline (un­til the back rest is al­most ver­ti­cal). Hold a dumbbell in each hand at shoul­der level and sit back against it. Press the weights straight up.

3a Sin­gle-Leg RDL Row

Sets: 3 Reps: 15 (each side) Hold a han­dle at­tached to the low pul­ley of a ca­ble sta­tion in your right hand. Bal­ance on one foot. Keep­ing the arch in your lower back, bend at your hips and lower your torso. Ex­tend your hips to come back up and then row the ca­ble to your side.

3b Swiss Ball Punch

Sets: 3 Reps: 15 Rest your fore­arms on a Swiss ball and spread your feet out be­hind you so your body forms a straight line. Ex­tend your arms, rolling the ball for­ward.

Rest your fore­arms on a Swiss ball and spread your feet out be­hind you so your body forms a straight line.

1b Rear-Delt Flye (Not shown)

Sets: 3 Reps: 10 Set an ad­justable bench to 45 de­grees and lie face­down on it with a dumbbell in each hand. Your thumbs should touch. Raise your arms straight out to your sides so your thumbs face the floor at the top.

2a Ben­tover Row From Floor

Sets: 3 Reps:10 Hold a bar­bell with a shoul­der-width grip and, keep­ing your lower back arched, bend over un­til your torso is par­al­lel to the floor and the bar is rest­ing on the floor. Row the bar to your belly and re­turn it to the floor af­ter each rep.

1a Front Squat

Sets:3 Reps: 10 Start with the bar­bell on the sup­ports of a power rack at about shoul­der height. Grab the bar over­hand and raise your el­bows un­til your up­per arms are par­al­lel to the floor. Now lift the bar off the rack, let­ting it roll to­ward your fin­gers – as long as you keep your el­bows raised, you will bal­ance the bar. Squat as low as you can.

Grab the bar over­hand and raise your el­bows un­til your up­per arms are par­al­lel to the floor.

2b Off-set Swiss Ball Press

Sets: 3 Reps: 10 (each side) Hold a dumbbell in one hand and lie back on a Swiss ball. Brac­ing your abs for bal­ance, press the weight over your chest.

3a Close-Grip Pull-Down (Not shown)

Sets: 3 Reps: 10 Sit at a pull-down sta­tion and grab the bar with an over­hand grip, hands in­side shoul­der width. Pull the bar straight down to your col­lar­bone.

3b Swiss Ball Knee Drive

Sets: 3 Reps: 15 Set up as you did for the Swiss ball punch, but keep your arms steady and drive one knee at a time up to the ball and back. Keep your bal­ance and brace your core.

Set up as you did for the Swiss ball punch, but keep your arms steady.

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