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Heavyweight Workout: The Fitness and Diet Plan for Big Men

The training routine and the meal rundown for men who need to step away from the kitchen table and get in shape.


1A) Incline Bench Press

Set an adjustable bench to about a 40-degree incline and lie back on it. Grab the bar with a grip slightly wider than shoulder width and lower it to your upper chest. Squeeze your glutes and press your heels into the floor as you press it back up. 

1B) Wide-grip Romanian Deadlift

Hold the bar with an overhand grip as wide as you can. Keeping your lower back arched, bend your hips back until you feel a stretch in your hamstrings. Pull yourself back up to the starting position.

1C) Standing Calf Raise

Use a calf raise machine, or stand on a low box or step with a dumbbell in each hand. Lower your heels until you feel a stretch in your calves and then raise yourself up onto the balls of your feet.

2A) Goblet Squat

Hold a heavy dumbbell at chest height with both hands. Keep your lower back arched as you squat down.

2B) Alternating Reverse Lunge

Perform the reverse lunge on one leg and then repeat with the other leg. That’s one rep.

2C) Decline Crunch

Sit on an adjustable bench set to a 20-degree decline, arms crossed in front of you. Pull yourself off the bench and into a seated position using only your core.

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