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The Comeback Workout

Start fresh, or make a comeback, and get your best body ever in 2014.

DAY 1

4 Simple Steps to Building a Better Workout Plan >>>

1A. FRONT SQUAT

Sets: 4 
Reps:
8
Tempo: 40X0
Rest: 60 sec.

Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with 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 shoulder-width apart with toes turned out slightly. Squat down without losing the arch in your lower back.

1B. NEUTRAL GRIP PULLUP
Sets: 4
Reps: 8
Tempo: 40X0
Rest:60 sec.
Use a chinup station with handles that allow you to pull yourself up with your palms facing each other (if you only have a straight bar, hook a V-grip cable handle—like the one shown for the T-bar row, below—over it). Hang from the bar and then pull yourself up until your chin is over it.

The Five Move Anywhere Abs Workout >>>

2A. AB ROLLOUT
Sets: 4
Reps: 8
Tempo: 40X0
Rest: 60 sec.
Use an ab wheel, or load a bar with 10-pound plates and kneel on the floor behind it. Begin with your shoulders over the wheel. Brace your abs and roll forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.

2B. T-BAR ROW
Sets: 4
Reps: 8
Rest: 60 sec.
Use a T-bar row station, or wedge a barbell into a corner and hook a V-grip handle under it,as shown. Straddle the bar and, keeping your lower back arched, bend forward at the hips so your torso is nearly parallel with the floor. Grasp the handle and row it to your ribs.

3. LEG PRESS
Sets:
1
Reps: As many as possible in 60 sec.
Sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees, then press back up. Choose a weight that you’re sure you can perform at least 15 reps with but do as many reps as you can in 60 seconds. In Week 2, perform reps for 80 seconds. In Week 3, go for 100 seconds, and in Week 4, 120 seconds.

4. STRETCH
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.

The Game Changer Workout >>>

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