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8 Weeks to More Muscle

Alternating heavy weights and high reps gives your muscles no choice but to grow.

Day 2

1. Squat

Hold the bar outside shoulder width and pull your shoulder blades together. take the bar off the rack and stand with your feet shoulder-width apart. take a deep breath and push your hips back to lower your body until your thighs are at least parallel to the floor.

2. Good Morning

Set up as you did for the squat. keep your legs straight, push your hips back, and lower your torso until it’s parallel to the floor while keeping your lower back arched.

3. Decline Situp

Set a decline bench to a challenging but safe angle and lie back on it with your feet secured. sit all the way up so your abs contract fully.

4. Calf Raise

Use a standing calf raise machine, or stand on a step with a dumbbell in one hand and balance yourself with the other hand. lower your heels until you feel a deep stretch in your calves, hold for a second, and then raise your heels and come up.


Day 1

Day 2

Day 3

Day 4