dip bars should be for Gironda Dips. (which target the chest more than the triceps
or deltoids), according to the late US bodybuilding coach Vince. Gironda ...
MF 04.2013
PERSONAL TRAINER
> Lower your arm carefully to the floor so your triceps touch down — not your elbow. Keep your forearm vertical.
DAY ONE
CHEST & BACK
HOW IT WORKS The goal is body recomposition — building as much muscle as possible while burning fat. Some exercises will be done heavy and others for high reps to hit both ends of the muscle-building spectrum, and rest periods will be short to encourage calorie burning. Your heart will get a good workout from the fast pace of your weight training, so there’s no need to do cardio.
1
2
Sets: 3 Reps: 6–8 Rest: 60 seconds
Sets: 4 Reps: 12 (each side) Rest: 30 seconds
> Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the dumbbells over your chest with speed.
> Rest one hand and one knee on a bench and hold a dumbbell with the other hand, arm extended but not resting on the floor. Row the weight to your ribs.
3
4
Dumbbell Bench Press
(Shown above)
ChestSupported Dumbbell Row
Sets: 4 Reps: 12 (each arm) Rest: 30 seconds
Sets: 4 Reps: 12 Rest: 30 seconds
> Hold a dumbbell in one hand and lie on your back on the floor. Tuck your elbow to your side and turn your palm so it faces inward — your triceps should rest on the floor. Press the weight over your sternum.
> Set an adjustable bench to a 45-degree incline and lie on it facedown with a dumbbell in each hand (palms facing each other). Squeeze your shoulder blades together and row the weights to your ribs.
Single-arm Floor Press DIRECTIONS TIME NEEDED:
60 minutes
FREQUENCY: Perform
each workout (Day I, II, III and IV) once a week, resting for at least a day between each training session.
130 | MF | APRIL
HOW TO DO IT: Perform
the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a”, rest as directed, then one set of “b” and repeat until all sets are completed. The remaining exercises are done as straight sets.
500 Number of calories an 82kg bloke burns in 60 minutes of intense strength training.
One-arm Dumbbell Row
MF 04.2013
PERSONAL TRAINER
DAY TWO
LEGS & CORE
1
Sumo Deadlift (left) Sets: 3 Reps: 6–8 Rest: 60 seconds
> If you train in a gym that frowns on the noise of deadlifting, place a yoga mat under the plates. It will muffle the sound when you return the bar to the floor, as well as protect the floor from damage.
> Stand with feet double-shoulderwidth apart and toes turned out 45 degrees. Bend your hips back, reach down and grasp the bar with hands inside your knees. Drive through your heels to extend your hips and pull the bar up until you’re standing tall.
2
3
4
(below)
Sets: 4 Reps: As many as possible Rest: 30 seconds
Sets: 4 Reps: 20 Rest: 30 seconds
Dumbbell Front Squat Sets: 4 Reps: 20 Rest: 30 seconds
> Hold dumbbells at shoulder level and stand with feet shoulder-width apart. Bend your hips back and squat down as low as you can without losing the arch in your lower back. Drive through your heels to come up.
V-up Crunch
> Lie on your back on the floor and extend your arms over your head and your legs in front of you. Crunch your torso upward while simultaneously raising your legs so your body forms a V shape.
Calf Raise > Use a standing calf-raise machine or stand on a block or step and hold a dumbbell in one hand while the other balances you. Lower your heels until you feel a deep stretch in your calves and then drive the balls of your feet into the platform to raise your heels.
> Don’t let your heels come off the floor. If they do, sit back more as you squat.
81 The number of centimetres wide the dip bars should be for Gironda Dips (which target the chest more than the triceps or deltoids), according to the late US bodybuilding coach Vince Gironda (1917-1997).
132 | MF | APRIL
MF 04.2013
PERSONAL TRAINER > Cross-body Hammer Curl (see below)
DAY FOUR
LEGS & CORE
1
Bulgarian Split Squat Sets: 3 Reps: 10 (each leg) Rest: 60 seconds
DAY THREE
SHOULDERS & ARMS
1
Chin-up Sets: 3 Reps: 6–8 Rest: 60 seconds
> Hang from a chinup bar with palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
2
Gironda Dip Sets: 4 Reps: As many as possible Rest: 30 seconds
> Use V-shaped dip bars. Place a hand on each bar and suspend yourself so your hands are wide; and point your elbows outwards, not behind you. Tuck your chin to your chest and lower your body to feel a deep stretch in your chest and then press up.
3
High Pull Sets: 4 Reps: 12 Rest: 30 seconds
> Hold the bar in front of your thighs, hands outside shoulder width. Bend your hips and lower the bar to just above your knees. Explosively extend your hips and pull the bar up to mid-chest.
134 | MF | APRIL
4a
EZ-bar Skullcrusher Sets: 4 Reps: 12 Rest: 0 seconds
> Hold an EZ-curl bar with a shoulderwidth grip and lie back on a flat bench. Press the bar over your chest and then bend your elbows until the bar nearly touches your forehead. Extend your elbows to press the weight back up.
4b
Cross-body Hammer Curl Sets: 4 Reps: 12 (each arm) Rest: 30 seconds
> Hold a dumbbell in each hand with arms at your sides. Curl the left-hand dumbbell across your body so it ends up under your right shoulder. Your palm should be facing, and kept close to, your chest. Complete your reps on that side and then switch sides and repeat.
> The cross-body hammer curl trains the brachialis — a cylinder of muscle that separates the biceps and triceps. The bigger it is, the bigger your arms look.
> Stand lunge length in front of a bench, holding a dumbbell in each hand. Rest the top of one foot on the bench behind you. Lower your body until your rear knee nearly touches the floor, then drive your heel into the floor to come back up. Complete all your reps on that side and then switch legs and repeat.
> These can be done with a dumbbell or cable if a medicine ball isn’t available.
2a
Single-leg Swiss Ball Leg Curl Sets: 3 Reps: As many as possible (each leg) Rest: None
> Lie on your back and rest your heels on a Swiss ball. Drive the heel of one foot into the ball to raise your butt of the floor. Raise the opposite leg in the air. Keeping your hips elevated, bend the knee of the working leg as in a leg curl.
2b
Single-leg Glute Bridge Sets: 3 Reps: As many as possible (each leg) Rest: 30 seconds
> Lie on your back and bend one knee 90 degrees. Plant that foot on the floor and extend the other leg away from you. Keeping your core braced, drive your heel into the floor and raise your hips until your body forms a straight line. Complete your reps on that side and then switch sides.
3a
Plank Sets: 3 Reps: Hold for as long as possible Rest: None
> Get into push-up position and then bend your elbows to rest your forearms on the floor. Brace your abs and hold your body in a straight line for at least a minute.
3b
Medicine Ball Woodchop (left) Sets: 3 Reps: 20 (each side) Rest: 30 seconds
> Hold a medicine ball with both hands and stand with feet staggered, left foot in front. Extend your arms to the outside of your left knee. Explosively swing your arms diagonally over your right shoulder as if you were reversing the path of a woodchop with an axe. Complete your reps on that side and then switch sides.
