D A

B A
2 0 1 4 P O S T E R S E R I E S
The New
out
Spartacus
Work
Do Workout A, Workout B, and Workout C once a week, resting a day betweei
them. For A and B, do one of the two routines described below according t
the first chart at right. For Workout C, do all 1 0 exercises as one megacircuit. (T he move
in Workout B become exercises 6 through 1 0 .) T he chart at far right shows your work an'
rest times and which exercise to start at. (I f you start at 1 0 , your next exercise will be 1 .) R es
2 minutes after you complete al1 1 0 . T hat's 1 round. Do the number shown for each wee
DI R E CT I O N S
1 / Dumbbell Split Squat
Grab a pair of dumbbells and hold them at your sides, palms in; stand in
a staggered stance, your left foot in front of your right [A]. Slowly lower
your body as far as you can [B]. Pause, and push yourself back up to the
starting position as quickly as possible. Complete the prescribed num-
ber of reps, switch legs, and repeat.
2 / Dumbbell Single-Arm Snatch
Hold a dumbbell in front of your waist, feet shoulder-width apart [A]. Dip
down [B], and then explode up, raising your elbow and keeping the
weight as close to your body as possible [C]. Allow your forearm to rotate
up and back until your arm is straight and your palm is forward. Pull your
body under the weight [D]. Do all your reps, switch arms, and repeat.
3 / Dumbbell Straight-Leg Deadlift
Grab a pair of dumbbells with an overhand grip and hold them at arm's
length in front of your waist. Place your feet hip-width apart and bend
your knees slightly [A]. Without changing the bend in your knees, lower
your torso until it's almost parallel to the floor [B]. Pause, raise your torso
back up to the starting position, and repeat.
4 / Rolling Plank
Assume a pushup position but rest your body weight on your forearms
instead of your hands [A]. Shift your weight onto your left forearm and
pull your right shoulder blade back as you rotate your torso up until
you're facing sideways [B]. Pause, and return to the starting position.
Repeat to your other side. That's 1 rep. Continue alternating sides.
5 / Lateral Duck-Under
Secure a barbell in a squat rack so the bar is slightly above waist level.
Stand with your left side to the bar [A]. Step under the bar, squatting and
ducking low as you follow your left leg with your torso and right leg
[B].
Rise to a standing position on the other side of the bar [C]. Reverse the
move and return to the starting position. (No bar? Just pretend.)
x
ROUTINE 1 / The Lunatic Ladder
Do this as a circuit, completing 1 set of each exer
cise in succession and resting only as long as
you need between themto maintain good form.
For each exercise, use a weight you can lift about
1 2 times, and then climb the ladder. For circuit 1
do 4 reps of each move For circuit 2 . do 6 reps
for circuit 3, do 8 reps. T hen repeat the ladder once
more (twice total) Want more? Add a third ladder
CI R CUI T I
CI R CUI T 2
4 R E P S
6 R E P S
CI R CUI T 3 8 R E P S
TRANSFORM YOUR
BODY FOREVER!
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A C
3 / Dumbbell Squat and Curl
Hold a dumbbell horizontally at arm's length in front of your hips, palms
facing in and feet shoulder-width apart [A ]. Brace your abs and lower
your body as far as you can by pushing your hips back and bending your
knees. Let the dumbbell hang between your legs [B]. Curl the dumbbell
to your chest [C]. Return to the starting position and repeat.
4 / Standing Dumbbell Single-Arm Supported Row
Hold a dumbbell in your right hand and place your left hand on a bench
in front of you. Let the dumbbell hang at arm's length with your palm
facing forward [A ]. Keep your elbow in as you row the weight to the side
of your torso [B]. Pause, and return to the starting position. Complete
the prescribed number of reps, switch arms, and repeat.
ROUTINE 2/ The Stop-and-Go Sweat Storm
In weeks 1 and 2, perform an exercise for 10
seconds, rest for 10 seconds, and repeat 2 more
times. Then go to the next exercise. Once you've
done all five moves, rest 1 minute. That's 1 circuit.
In weeks 3 and 4. follow the same plan, but do
each move for 20 seconds, rest for 10 seconds,
and repeat once. Do 4 circuits in week 1, then 5
in week 2, 6 in week 3, and 7 in week 4.
WEEKS 1.2
WEEKS 3.4
10 SECONDS /10 SECONDS OF REST
20 SECONDS /10 SECONDS OF REST
M e n ' s H e a l t h
W E E K M O N D A Y W E D N E S D A Y F R I D A Y
W O R K N I C
WEEK WORK REST ROUNDS START A T
1 0 0 0 1 30 sec. 30 sec. 2
2 0 0 0
2 40 sec. 20 sec. 2 10
3
0 0 0
3 5 0 sec. 10 sec. 2 6
4 a a 41 0 4 30 sec 30 sec 3
ri I :01 i f rill.111111 1 4
1 / Lateral Stepup
Grab a pair of dumbbells and stand with your left side facing a step or
bench. Place your left foot on the step [A ]. Press your left foot into the step
and push your body up until both legs are straight [B]. Lower yourself
back down to the starting position. Complete the prescribed number of
reps with your left leg, and then repeat with your right leg.
2 / Pushup
Kneel down on all fours and place your hands on the floor so that they're
slightly wider than your shoulders. Set your feet together and straighten
your arms and legs. This is the starting position [A ]. Lower your body
until your chest nearly touches the floor [B]. Pause, and then push your-
self back up to the starting position as quickly as possible.
A '444 B
5 / Skater Hop
Stand on your right foot with your right knee slightly bent and your left
foot off the floor and crossed behind you. Hold your right arm out to your
side and your left arm across your torso [A ). Bound to your left, landing
on your left foot, crossing your right leg behind you, and switching arm
positions [B]. That's 1 rep. Continue hopping back and forth.
I P O W E R P O I N T S . D U M B E R S I N G L E - A R M S N A T C H
O lympic lifts like the clean and jerk and the snatch aren't just for gym rats
and beefy B ulgarians. T hey're efficient ways for any guy to build total- body
strength and powerand you don't need to hoist barbell- bending loads to
reap their benefits. I ndeed, you don't even need to lift a barbell. T he dumb-
bell single- arm snatch, in particular, demands respect," says MH advisor
D avid Jack. it takes practice to master, but the payoffs in fat loss and mus-
cle are worth the time investment. " Follow his tips to do it with perfect form.
Stand Firm
E stablishing a stable foun-
dation is the key to owning
the exercise. "Keep your
feet hip- width apart, heels
down [in the starting posi-
tion), your shoulders level,
and your core braced as if
you're about to be punched
in the gut. " says Jack.
Use Your Hips
"P ush them back as you
dip down in preparation
to thrust the dumbbell
upward," says Jack. "T hat
will allow you to generate
more power. " S o will squeez-
ing your glutes during the
second part of the move-
mentthe snatch.
Control the Weight
A s you thrust the dumbbell
upward, keep it as close to
your body as possible.
"T hat's easier on your shoul-
der and more powerful than
swinging it in an arc," says
Jack. I t will also help you
maintain your balance and
efficiently handle the weight.
Finish Strong
P unch the weight directly
above your shoulderas you
drop under it. "D on't press it
upit's all about momen-
tum," says Jack. "A nd as you
lock your elbow at the top of
the move, keep your biceps
close toyour ear to reduce
the stress on your shoulder"