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        Diet & Fitness: Fitness: Fit Zone



        The Body You Want, in 28 Days
        Sculpt your body from every angle with this muscle-
        building, fat-melting workout
        By Mike Robertson, C.S.C.S, Men's Health

                                  Find more



                   Lose Up to 10 Pounds of Fat in 4 Weeks!
                              

        The Body You Want—Fast!
        15-Minute Workout: Carve Your Core

        YOUR 4-WEEK MUSCLE PLAN
A little more muscle goes a long way, especially as you become leaner. That's why this workout focuses

on the big stuff: big muscles, big weights, big calorie burn, big payoff. It all helps you add serious size to

your chest, back, legs, and arms, while finishing off the flab that covers your abs. Use this routine for 4

weeks and you'll be on your way to looking as fit as an action star. (Don't be fooled by the seven worst

muscle myths.)


Do three workouts a week, alternating between workout A and workout B. (You'll do each workout six

times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B).

That is, do 1 set of the first exercise and rest 1½ to 2 minutes. Then do 1 set of the second exercise and

rest again for 1½ to 2 minutes. Repeat until you've done 3 sets of each exercise in a pair. Then move on

to the next pair.


Workout A:


Barbell deadlift (5 reps)
Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly

arched and your arms straight. Without allowing your lower back to round, stand up with the barbell.

Pause momentarily, and then lower the bar to the floor. (Learn nine secrets for bigger, stronger

muscles.)


Chinup (6-8 reps)




Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm's length. Now squeeze your

shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar. Pause,

slowly lower your body back to the starting position, and repeat.


Barbell split squat (6-8 reps each leg)
Single-arm overhead dumbbell press (6-8 reps each arm)


Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your

right. Keeping your torso upright, lower your body until your front knee is bent 90 degrees. Then push

yourself back to the starting position. That's 1 rep.

Single-arm overhead dumbbell press (6-8 reps each arm)
Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm

should be turned toward your head. Push the weight straight up over your shoulder. Then lower it, and

repeat without pausing.


Cable face pull (8-10 reps)




Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps

away until your arms are extended in front of you. Pull the middle of the rope toward your face. Pause,

and reverse the movement back to the starting position.


Barbell rollout (8-12 reps)
Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulder-width

grip. Keep your lower back naturally arched and your core stiff. Roll the bar forward as far as you can

without letting your hips or back sag. Pause, and return to the starting position.


Struggling to stay motivated? Try these 20 ways to stick to your workout.


Workout B:


Barbell squat (6 reps)
Hold a bar across your upper back with an overhand grip, and stand with your feet set shoulder-width

apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at

least parallel to the floor. Pause, and return to the starting position.


Chest-supported row (6-8 reps)




Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the
dumbbells hang at arm's length from your shoulders, your palms facing each other. Without moving your

torso, pull the weights to your sides. Pause, lower, and repeat. (Check out 18 exercise upgrades for more

muscle.)


Barbell straight-leg deadlift (6-8 reps)




Grab the bar with an overhand grip, and hold it at arm's length in front of your thighs, your knees slightly

bent. Without allowing your back to round, bend at your hips and lower your torso until it's almost

parallel to the floor. Pause, and rise back to the starting position.


Close-grip bench press (6-8 reps)
Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your

arms straight. Lower the bar straight down as you tuck your elbows close to your sides. Pause, press the

bar back to the starting position, and repeat.


Barbell curl (8-10 reps)
Grab a barbell with an underhand, shoulder-width grip, and let it hang at arm's length in front of your

hips. Without moving your upper arms, bend your elbows to curl the bar as close to your shoulders as

you can. Pause, and lower it back to the starting position.


Swiss-ball jackknife (8-10 reps)




Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from

ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball

toward your chest by bending your knees. Pause, and return to the starting position. (Do more for your

core with these five steps to rock-hard abs.)

								
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