AroundThis workout includes two
optional rotator-cuff exercises. They appear only in the
Advanced section because long-term lifters often have
muscular imbalances in their shoulders that can lead to
rotator-cuff problems. Athletes whose sports require over-
head motions—serving in tennis or volleyball, pitching inbaseball, passing in football—are also candidates for
these exercises. They often have strained or overworked
rotators. “But there’s very little reason for a beginner to
worry about his rotators,” says Pearson. “Fine-tuning the
rotator-cuff musculature generally comes after deltoid
development.”
?
BAD FORM
Don’t press
behind neck.
Total Body Workbook
STANDING BARBELL PRESS
Sets:
5Repetitions: 5
HANGING HIGH PULL
Sets:
5Repetitions:5
INTERNAL SHOULDER ROTATION
Sets:
1Repetitions: 12 - 15
EXTERNAL SHOULDER ROTATION
Sets:
1Repetitions:12 - 15
www.menshealth.com|TOTAL BODY WORKBOOK17MEN’S HEALTH
Frequency: Do these exercises at the end of a total-body
weight workout three times a week.
Rest:1 minute between exercises
BEGINNER
Progress: Increase repetitions until you can do two sets
of 20 pelvic tilts and two sets of 10 Supermen. Then
you’re ready for the Advanced Beginner workout.
Frequency: Do these exercises at the end of a total-body
weight workout three times a week.
Technique: Do supersets of these exercises—one set of
crunches, then a set of reverse extensions—then rest
30 seconds and repeat.
Progress: As the crunches and reverse extensions be-
come easier, don’t do more; 20 is the upper limit on
each set of crunches, and 10 is the limit on extensions.Instead, do the exercises more slowly.
Variety: Once every five or six workouts, go back and do
the pelvic tilt and Superman from the Beginner section.
But do three supersets instead of the two sets that are
recommended for beginners.
How long:When you can complete three supersets of 20
slow crunches and 10 slow reverse extensions, move up to
the Intermediate program.
L o w D o w n The more fat you accumulate in your midsection, the worse it is for your lower-back mus-
cles. They have to compensate for a center of gravity that keeps moving forward. But even slimming down
can be tough on a guy’s lower back, says Pearson. “He sees a bulging gut and thinks he needs to do ab exer-
cises to reduce it.” If he tones only his abdominals, his lower back will be weak. Result: a great-looking body
that’ll get hurt as soon as he takes it out on the playing field or tries to do more in the gym. That’s why this
workout includes both abdominal and lower-back exercises. If you always do them together, your muscles
will stay in balance, creating a protective belt around your torso.
* Hold for 2 seconds at the top of the movement.
ADVANCED BEGINNER
KEY INFOBAD FORM
Don’t clasp hands
behind head.
AB
BA
A
B
A
B
PELVIC TILT
Sets:
2Repetitions: 15–20
SUPERMAN
Sets:
2Repetitions:8–10*
CRUNCH
Sets:
3Repetitions: 15–20
REVERSE EXTENSION
Sets:
3Repetitions:8–10
Total Body Workbook
MEN’S HEALTH 18TOTAL BODY WORKBOOK|www.menshealth.com
Frequency: Divide your workout into two sets of exer-
cises—one for chest, shoulders, and arms, and one for
back, legs, and abdominals—and perform each workout
twice a week.
Technique: Do these exercises as supersets: one set of
crunches, followed by a set of side bends, then a set of
either good mornings or back extensions. (You’ll alternate
the last two exercises between workouts.) Rest for a
minute, then repeat the superset two more times.
Progress: When you can perform all the recommended
repetitions in each set, focus on making each repetition
INTERMEDIATE
a little more difficult by performing it more slowly or,
in the case of crunches, by going more slowly and
holding your body in the top position for an extra
second or two. Then add weight to the bar on the good
mornings, and increase the weight you use on the side
bends. To make the crunches even more challenging,
see the tips at the bottom of this page.
How long: When you can complete all the repetitions
even using added weight, and when you have the time to
add exercises to your workout, move up to the Advanced
program.
1234
BAD FORM
Hard and HarderHere are four ways to make crunches more challenging to your abdominal muscles.
1.Hands over ears.
2.Hands extended overhead.
3.Hands across chest, holding weight plate.
4.Hands overhead, holding weight plate.
Don’t
hyperextend
back.
B
OR
AB
ABB
ADVANCED CRUNCH
Sets:
3Repetitions: 10
STANDING DUMBBELL SIDE BEND
Sets:
3Repetitions:10 on each side
SEATED GOOD MORNING
Sets:
3Repetitions: 10–15
BACK EXTENSION
Sets:
3Repetitions:10
Total Body Workbook
www.menshealth.com|TOTAL BODY WORKBOOK19MEN’S HEALTH
other moves, when you can perform all the repetitions in
each set, try to hold the top position for 1 to 3 seconds.
How long: Try this program for 6 weeks. After that, your
abdominal and lower-back muscles will probably need a
break. Take a week without performing any midsection
exercises, then return to whichever part of the program
you like the best.
If you still don’t see your abdominals:
?Lift more slowly, helping to build more muscle.
?Do cardiovascular exercises with more intensity.
Ever seen a fat sprinter?
?
Frequency: Follow the same split routine you used in
the Intermediate program, and perform each of these
abdominal and lower-back workouts once a week.
Technique: Do these exercises in the order listed—V-ups,
followed by twisting crunches, followed by deadlifts for
the first workout—but take a 30-second break after each
set of each exercise. These exercises are much more
challenging than the previous ones, and after a good set
you’ll probably be out of breath.
Progress: Increase weights each week on the stiff-legged
deadlifts, cable crunches, and good mornings. On the
ADVANCED
WORKOUT 1 WORKOUT 2
Reach
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