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The Comeback Workout

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

DAY II

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1A. ROMANIAN DEADLIFT
Sets: 4
Reps: 8
Tempo: 40X0
Rest: 60 sec. 
Hold a barbell with a shoulder-width grip and stand with your feet hip-width apart. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

1B. DUMBBELL BENCH PRESS
Sets: 4
Reps: 8
Tempo: 40X0
Rest: 60 sec. 
Lie on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level, arms 45 degrees from your sides, and press the weights straight up.

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2A. BARBELL HIP THRUST
Sets: 4
Reps: 8
Tempo: 40X0
Rest: 60 sec.
Rest your upper back on a bench and sit on the floor with your legs extended. Roll a barbell up your thighs until the bar sits on your lap (you may want to place a towel on your hips). Bend your knees, brace your abs, and driveyour heels into the floor. Extend your hips and raise them until your butt and back are parallel with the floor.

2B. PUSHUP
Sets: 4 
Reps: 8
Tempo: 40X0
Rest: 60 sec 
Place your hands on the floor shoulder-width apart and set your feet close together. Keep your abs braced and draw your shoulder blades together to lower your body until your chest is about an inch above the floor. Press back up.

3B. LEG CURL
Sets: 1
Reps: As many as possible in 60 sec.
Line your knees up with the machine’s axis of rotation. Curl the pad until your hamstrings are fully contracted. Choose a weight that you can perform at least 15 reps
with but do as many as you can in 60 seconds. In Week 2, try for 80 seconds. In Week 3, 100 seconds. 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.

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