Here’s a sure-fire way to get a head start toward your muscle-building goals. Load up the weights to fully exhaust your muscles and get great whole-body results
Dumbbell deadlift
REPS: 10 SETS: 3 ● Bend over at the waist rather than the knees and keep your shoulders in line with your hips. ● Consciously squeeze each muscle as you lower and lift under control, including your lower back.
Incline bench press
REPS: 10 SETS: 3 ● Use a spotter or lifting rack for each rep – lower under control for 2 seconds, then press explosively upwards for 1 second. ● Pause at the top for 1 second to make each rep at least 4 seconds.
Hack squat
REPS: 10 SETS: 3 ● This squat variation is less hard on your lower and mid back – drive through your glutes to lift the weight. ● Lower under control without letting the bar fall from your fingers.
Rotating single arm press
REPS: 8 EACH SIDE SETS: 3 ● Start with core braced and shoulders level, then rotate through hips while turning on the ball of your back foot. ● Press the weight overhead in the same movement and reverse the move under control.
Side-to-side pull-up
REPS: 6 EACH SIDE SETS: 3 ● Focus on recruiting your lats to power the pull-up and pause at the top to contract fully. ● Lower under control and all the way down until elbows are slightly bent.
Swiss ball pike
REPS: 10 SETS: 3 ● Start with a level body before contracting your abs to curl the ball towards you and raise your hips. ● Don’t allow your hips to sag as you lower back down.
Reverse ez-bar biceps curl
REPS: 10 SETS: 3 ● Don’t rock backwards and forwards as you lift – this grip targets the hard-to-reach muscles running from your upper arm to lower arm. ● Keep your elbows still and by your sides as you curl the weight up and pause at the top.
This move is king when it comes to core. Learn perfect form to reap maximum benefits and avoid injury.
The bounce back begins. There’s no doubt that the Covid-19 crisis curtailed fitness routines for millions, as competitions were cancelled, training programmes postponed and events put on […]
