Of course, any strength training programme worth its salt should focus primarily on the big, compound lifts, which recruit maximum muscle and yield optimal results across the board. However, if you want to build bigger arms and stronger abs, you're also going to need to get specific.
In this session, the first superset will primarily target your back and biceps, but your chest, core and triceps will receive some supplementary benefits. The second set is a little easier as it involves fewer muscles, but it will really zone in on your arms. The final superset works your often overlooked lower abs, before finishing with some back extensions to strengthen your lower back.
If you've got a simple pull-up bar and a pair of dumbbells at home, this workout can be easily replicated away from the gym. Simply swap the medicine ball press-ups for regular press-ups, the EZ bar curls for dumbbell concentration curls, and the Swiss ball exercises for regular dumbbell triceps extensions and dumbbell deadlifts.
SUPERSET 1
1a. CHIN-UP
REPS: 5
REST: Straight into 1b
SETS: 5
Hang from a bar with your hands shoulder-width apart, underhand grip.
Maintain a natural arch in your back - don't hunch forwards - and don't let your legs swing.
Denne historien er fra October 2022-utgaven av Men's Fitness UK.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent ? Logg på
Denne historien er fra October 2022-utgaven av Men's Fitness UK.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
DRESS TO IMPRESS
In the latest campaign from Charles Tyrwhitt, rugby player Marcus Smith and cricketer Joe Root are taking the lead and stepping up their offduty game with some sharp summer outfits. From tailored linen to comfy chinos and lightweight blazers, summer just got stylish
Sleep is crucial for both metabolic health and athletic performance
How well, and how long, did you sleep last night? It’s an important question, because in its Sleep Manifesto 2024, The Sleep Charity notes that a whopping 43% of adults sleep less than the NHS-recommended seven to nine hours.
CARDIO SWEAT
Elevate your aerobic fitness and fast-track fat loss with this cardio workout from the Movement Blueprint founder Harvey Lawton
THE LEARN ROPES
Skipping is more than a throwback. Done right, it offers a number of serious health benefits in Skipping is more than a throwback. Done right, it off ers a number of serious health benefi ts in a budget-friendly and convenient formula that can be done virtually anywhere
MOUNTAINEERING IS ABOUT THE TENSION BETWEEN HUMAN NATURE AND MOUNTAIN NATURE.IT'S ABOUT THE POSSIBILITY OF DYING
MF meets mountaineering legend Reinhold Messner
BUDGET BEATS
Apple’s new low-price buds punch well above their price tag
FITNESS GOALS
Teddy Sheringham’s playbook for staying in shape in your fifties
Summer SIZZLERS
Fuel your summer with these fresh, high-protein recipes
THE MONT BLANC MONSTER
The Ultra-Trail du Mont Blanc (UTMB) is among the most challenging and prestigious trail running events in the world. Typically held annually in the last week of August, it circumnavigates the iconic Mont Blanc massif. Covering approximately 106 miles, with a gruelling elevation gain of around 32,800 feet, the race demands exceptional endurance, technical skill, and mental fortitude – as Dominic Bliss witnessed for himself at last year’s event…
FEEL THE BURN
Training for HYROX? This lung-busting workout from HYROX master trainer and Represent 247 athlete Jake Dearden will get you race ready