MF 01.

2012

personal trainer

Chest & back

Monday

Main Move
1 Incline bench press
Sets 4 Reps 8
Why do it? The bench press is one of the best moves for adding bulk to your upper body. Using an incline means it also recruits your shoulders. How to do it Lie on an incline bench, holding a barbell with a shoulder-width grip. Slowly lower the bar to your chest, then press back up powerfully.

128 | MF | JANUARY

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits.

2a Bent-over row
Bend from the hips and pull the bar in to your sternum.

2b Dumb-bell flye
Keep a slight bend in your elbows as you lower and lift the weights.

2c Lat pull-down
Keep your core braced and a natural arch in your back as you lower the handle to chin height.

2d Cable pullover
Keep your core braced and back on the bench as you complete each arc.

Turn over
for your Wednesday workout

mensfitnessmagazine.com.au | MF | 129

MF 01.2012

personal trainer

Legs & shoulders

Wednesday

Main Move
1 Deadlift
Sets 4 Reps 5
Why do it? Starting this workout with one of the best muscle-building moves there is will get your heart rate going and flood your body with growth hormones. How to do it Stand in front of a barbell with feet hip-width apart. Squat down and take an alternate grip on the bar with hands wider than your legs. Keeping your core braced and a natural arch in your back, drive through your heels to explosively pull the bar off the floor. Stand up straight and push your hips forward, then lower the bar back to the floor.

130 | MF | JANUARY

MF 01.2012

personal trainer

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..

2a Overhead press
Keep your core braced throughout to work your abs, and lower the weight slowly back to shoulder height.

2b Side step-up
Stand side-on to a knee-high step. Place one foot on the step and push up to place the other foot on it, then step down. Do 12 reps each side.

2c Front squat
Squat down until your thighs are at least parallel to the ground, then drive back up through your heels.

2d Upright row
Drive the weight up, leading with your elbows to make this move more effective.

132 | MF | JANUARY

Arms

FRIDAY

Turn over
for your four-move arm circuit

Main Move
1 Chin-up
Sets 4 Reps 8
Why do it? Nothing packs on size and strength to your biceps and back like this classic bodyweight move. How to do it Hang from a bar with an underhand grip. Pull yourself up until your chin clears the bar, then lower yourself slowly back down. Keep your core braced to prevent your legs from swinging.

mensfitnessmagazine.com.au | MF | 133

MF 01.2012

personal trainer

Circuit Perform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..

2a Medicine ball push-up

Keep your elbows close to your body to work your triceps and core.

2b EZ-bar biceps curl

Keep your elbows tight to your sides to work your biceps hard.

2c Lying triceps extension

Keep your elbows pointing to the ceiling during every rep to keep the emphasis on your triceps.

134 | MF | JANUARY

2d Hammer curl
The neutral grip recruits your forearms, but take your time over each rep to make sure your muscles, and not momentum, do the work.

pack these!
Away for the holidays? Here are four foods (and a skipping rope dont eat) every guy needs, courtesy of nutritionist Jim White.

Protein bar Theyre high in protein and low in carbs. The ratios in this Aussie-made favourite are 45g and 6.3g.

Peanut butter Each 2-tablespoon serving packs 8g of protein and 6g of carbs and just 190 calories.

Tuna Slip a few cans of tuna into your bag. Youll get at least 18g of protein in a can plus all those healthy omega-3s.

Almonds You get 6g of protein per 20 almonds, as well as 13g of good fat to help fill you up.

Skipping rope Skip for 10 minutes for a cardio blast. This one costs $6; heartfoundation.org.au.

mensfitnessmagazine.com.au | MF | 135