BUILD AND BURN!
Men's Fitness UK|April 2023
These workouts combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. That means your work decreases as your fatigue levels increase, so you shouldn't reach failure on any exercise.
BUILD AND BURN!

DIRECTIONS

• Each workout consists of 6 exercises, performed in 5 continuous rounds.

• Perform 12 reps of each exercise in the first round, 10 in the second, 8 in the third, 6 in the fourth and 4 in the final circuit.

• Rest as little as possible between exercises and rounds.

1. PUSH PRESS

• With your feet shoulder-width apart, position the bar on your upper chest, keeping your chest upright and your core braced.

• Bend at the knees to go into a quarter squat, then stand up and press the bar directly overhead.

• During the lifting phase, keep your core braced and don’t tilt your hips forward.

• Lower the bar back to your chest.

2. FRONT SQUAT

• Rest the bar across your upper chest, with your hands holding it in place and your elbows as high as you can get them.

• Keeping your chest up and your back straight, squat until your thighs are at least parallel to the floor, then drive back up to standing.

3. DUMBBELL INCLINE CHEST PRESS

• Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.

• Keep your feet flat on the floor and your back against the bench.

• Press the weights directly above your head, but don’t lock your elbows at the top.

4. SINGLE-ARM ROW

この記事は Men's Fitness UK の April 2023 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

この記事は Men's Fitness UK の April 2023 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

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