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Add Muscle All Over

The key to forging an iron physique is simple: Leave no muscle behind.

DAY I

1A. SIDE PLANK
Sets: 4 Reps: Hold 45–60 sec. (each side) Rest: 0 sec.
Lie on your left side, resting your left forearm on the floor for support. Raise your hips so that your body forms a straight line and brace your abs—your weight should be on your arm and left foot.

1B. SINGLE-ARM WAITER's CARRY
Sets: 4 Reps: Carry for 30–45 seconds (each side) Rest: 30 sec.
Hold a kettlebell or dumbbell in one hand. If using a kettlebell, grip it by the handle with the weighted side up in the air. Bend your elbow so you’re holding the weight like a waiter. Hold the position and walk. Complete a set and then repeat on the other side.

2A. REVERSE SHRUG
Sets: 4 Reps: 12–15 Rest: 0 sec.
Hang from a pullup bar with hands outside shoulder width and palms facing forward. Draw your shoulder blades down and together so that your body moves closer to the bar, but don’t bend your elbows. You’re performing the initial movement of a pullup but no more. Hold at the top for a moment.

2B. SILVERBACK SHRUG
Sets: 4 Reps: 4–6 Rest: 30 sec.
Hold a barbell with hands shoulder-width apart. Bend your hips back. Keeping your lower back in an arch, lower your body till your torso is parallel with the floor. Draw your shoulder blades back and together. You’re performing the initial movement of a row, stopping before you’d bend your elbows.

3A. ZERCHER CARRY
Sets: 4 Reps: Carry for 45–60 sec. Rest: 0 sec.
Hold a sandbag (or other weighted object) in front of you. Keep your core braced and your upper back tight. Carry the bag.

3B. BENTOVER ROW
Sets: 4 Reps: 4–6 Rest: 30 sec.
Grasp the bar with an overhand grip, hands shoulder-width apart, and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s parallel with the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and row the bar to meet your stomach.

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