101 Best Workouts of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.
Build Your Best Body Ever! Buy The Book! >>>
It’s possible that you have abs already but you just can’t see them. There’s a layer of fat over your six-pack that needs to be burned off before you can get any credit for the muscle beneath. The answer is a workout that burns fat and trains the core, and the routine at right covers both bases.
HOW IT WORKS
It’s true that front squats are a leg exercise and overhead presses primarily work the shoulders, but both are also major ab builders. Your core has to work hard to keep you from collapsing forward on the front squat and from bending backward on the overhead press. The suitcase deadlift makes your core brace to prevent you from bending sideways. These moves also double as great metabolism boosters. Because they’re so challenging and recruit so many different muscles, they’ll keep your body recovering for days, and that means you’ll burn more fat at rest.
THE WORKOUT [PAGE 2]
The 15 Most Important Exercises for Men >>>
Perform the exercise pairs (marked “A” and “B”) as alternating sets. So you’ll do a set of A, rest, then a set of B, rest again, and continue for all the prescribed sets.
1A. FRONT SQUAT
Sets: 4 Reps: 6 Rest: 90 sec.
Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
1B. WALL ANKLE MOBILIZATION
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Stand in front of a wall with feet staggered so your right foot is forward and about two or three inches away from the wall. Place your hands on the wall for support. Keeping your right foot flat, bend your right knee and push it forward until it touches the wall. You should feel a stretch in your Achilles tendon. Bring it back and repeat for reps.
2A. OVERHEAD PRESS
Sets: 4 Reps: 5 Rest: 90 sec.
Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
2B. SUITCASE DEADLIFT
Sets: 4 Reps: 6 (each side) Rest: 90 sec.
Load the barbell on the floor and stand to the left of it with feet hip-width apart. Bend your hips back and lower your body until you can grasp the barbell in its center with your right hand. Brace your core and, keeping your lower back in its natural arch, push through your heels to stand up and lock out your hips. Squeeze the bar hard to keep it from teetering. Focus on keeping your spine straight the entire set—do not bend laterally toward the barbell.
3A. STRAIGHT-LEG BARBELL SITUP
Sets: 3 Reps: 8 Rest: 60 sec.
Lie on the floor holding an empty, or lightly loaded, bar over your chest as in the top of a bench press. Your legs should be extended on the floor in front of you. Perform a situp, raising your torso until it’s vertical. Keep the bar over your head, so it drifts back to an overhead press position at the top of the situp.
3B. BARBELL ROLLOUT
Sets: 3 Reps: 8 Rest: 60 sec.
Load the bar with 10-pound plates and kneel on the floor behind it. Your shoulders should be over the bar. Brace your abs and roll the bar forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.
25 Ways to Lose Fat Faster >>>
Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.
Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.