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The Best Body-Recomposition Workout

Build muscle and burn fat fast using this full-body routine


3A. DIP
Sets:
3 Reps: 10–12 Tempo: 3110 Rest: 60 sec.
Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor.

3B. SEATED INCLINE DUMBBELL CURL

Sets: 3 Reps: 10–12 Tempo: 4010 Rest: 60 sec.
Set an adjustable bench between 45 and 60 degrees and sit back against it with a dumbbell in each hand. Curl the weights to shoulder height without allowing your elbows to drift in front of your shoulders.

4. SWISS BALL ROLLOUT 
Sets: 3 Reps: 10–15 Tempo: 2020 Rest: 60 sec.
Kneel on the floor and rest your forearms on a Swiss ball. Keeping your core braced, roll the ball forward so your arms are extended. Stop before your lower back begins to sag. Roll yourself back.

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