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Add Muscle All Over

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

DAY 2

1A. QUADRUPED ROTATION
Sets: 4 Reps: 6 (each side) Rest: 0 sec.
Get on all fours on the floor so your knees are under your hips and your hands are under your shoulders. Reach behind your head and cup it with your left hand. Twist your torso to bring your left elbow under your body and through until it points to your right. Rotate back and reach the elbow overhead.

1B. SWISS BALL ROLLOUT
Sets: 4 Reps: Rest: 0 sec.
Kneel on the floor and rest your forearms on a Swiss ball. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back to the starting position. That’s one rep.

1C. HIP THRUST
Sets: 4 Reps: 8–12 (each side) Rest: 60 sec.
Rest your upper back on a bench and sit on the floor with legs extended. Roll a barbell up your thighs until it sits on your lap. Keep your left leg extended, brace your abs, and drive your right heel into the floor to raise your hips until they’re parallel with the floor.

2A. REVERSE LUNGE
Sets: 4 Reps: 8–12 (each side) Rest: 0 sec.
Stand holding dumbbells and step back with your left foot. Lower your body until your front thigh is parallel with the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return.

2B. REVERSE DRAG
Sets: 4 Reps: Drag for 60 sec. Rest: 0 sec.
Place a sandbag on the floor and attach a suspension trainer to it (or use a rope or other straps) to act as handles. Grasp the straps and walk backward briskly so you drag the bag with your arms extended.

2C. SINGLE-LEG RDL
Sets: 4 Reps: 8–12 (each side) Rest: 60 sec.
Hold a bar with both hands and stand on one leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.

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