Mens Health - Total Body Workout | Page 7

day.
Rest: 2 to 3 minutes between sets on the heavy day, 1
minute between sets on the light day
Progress: Increase weights each week on all exercises.
Variety: If you’re doing the Power Workout,vary your
foot position every 2 or 3 weeks. Instead of the wide-
stance powerlifting squat, try the barbell squat shown in
the Intermediate program. And instead of the deadlift
shown here, try the sumo deadlift, in which your feet are
wide and you use a narrow grip.
If you’re doing the
Muscle-Building Workout, substitute
other exercises every 3 or 4 weeks.
How long: When you can’t increase the weights from one
week’s workouts to the next in the
Power Workout, take a
1-week break from weight training, then return to the Ad-
vanced Beginner or Intermediate program for a month or so.
For the
Muscle-Building Workout, you can train like this
as long as you feel you’re producing results. When your
body stops responding to this system, go back to the Ad-
vanced Beginner or Intermediate program.
?
A
B
B
B
Total Body Workbook
POWERLIFTING SQUAT
Heavy daySets:
2Repetitions: 5
Light daySets:3Repetitions: 10
DEADLIFT
Heavy daySets:
5Repetitions: 5
Light daySets:3Repetitions: 10
FRONT SQUAT
Heavy daySets:
3
Repetitions: 6–8
Light daySets:3
Repetitions: 12–15
Heavy daySets:3
Repetitions: 10–12
Light daySets:3
Repetitions: 15–20
STIFF–LEGGED DEADLIFT
Heavy daySets:
5
Repetitions: 6–8
Light daySets:3
Repetitions: 12–15
ADVANCED
CALF RAISE ON LEG–PRESS MACHINE

www.menshealth.com|TOTAL BODY WORKBOOK28MEN’S HEALTH
S
o you’ve finally decided to
make some serious changes
in your life, huh? That’s
good. Just make sure you change
what counts. Not your career. Not
your girlfriend. Not your sex. If you
want to make a change that matters,
change your workout program (and
your socks), and get something
going that will make you feel great
in 30 days.
Whether you’re a newcomer to the
strength training scene, or an old
hand, you’ll find specific, targeted
workouts, customized for your fit-
ness level, to build up your arms,
chest, shoulders, abs, back, and legs.
First, take a look through the six
muscle workouts that follow, and
decide what level you’re going to
start at: beginner, advanced begin-
ner, intermediate, or advanced.
You’ll need to make this decision for
each muscle group since you may
have already been working on those
arms but neglecting your back.
Once you’ve decided what level you
want to start at for each muscle
group, fill in the blank exercise log on
pages 27 and 28. (You may want to
photocopy this exercise log before
you fill it in so you can continue to
use it as your fitness level increases.)
We’ve filled in a sample of the log,below, based on choosing the beginner
workout for arms, chest, and shoulders
so you can see how the log works. The
seven little boxes under the WEEK
heading represent the 7 days of the
week. (Clever, huh?) Since each of
these exercises should be done three
times a week, three of the boxes are
checked. (Catching on yet?)Once you’ve filled in 4 weeks of
the exercise log, test your strength
in each muscle group to see if you
should move up to the next work-
out level.
That’s the easy part. The hard part
comes when you put down your pen-
cil and pick up the dumbbells.
So get off your butt, and go for it!
Build the Body
You Want,
One Muscle
Group at a T ime
Before you undertake a new health program or
fitness regimen, we encourage you to discuss
your plans with a health care professional,
especially if you have not exercised for several
years, are over 35 years old, or are overweight.
Director:K. GreensladeEditor:C. CacioloCopy editor:Krissa Y. StraussDesigner:Patrick MaleyProduction assistant:Sue Kern
barbell biceps curl?? ?
triceps pushdown???barbell biceps curl?? ?
triceps pushdown?? ?
machine shoulder press?? ?
cable upright row?? ?machine shoulder press?? ?
cable upright row?? ? ???barbell flat bench press
???pec-deck machine fly???barbell flat bench press
???pec-deck machine fly
Here’s how to fill in your log.
If you experience a problem with your Men’s Healthsubscription,
please contact our Customer Service Department:
In the UK:
Phone:01858 438851
E-mail:[email protected]
Online:www.menshealth.co.uk
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