six-pack powerplay

2013 POSTER SERIES

Torch faT, boosT sTrengTh and build more lean mass wiTh Two ToTal-body workouTs

a b

2 Dumbbell OverheaD Press Using a neutral grip (palms in), hold a pair of dumbbells just outside your shoulders. Set your feet shoulder-width apart, knees slightly bent [a]. Press the weights up until your arms are straight [b]. Slowly lower them back to the starting position.

1 TraP bar DeaD lifT Step inside a trap bar, bend your hips and knees, and grab the handles [a]. Without rounding your lower back, brace your core, pull your torso back and up, thrust your hips forward, and squeeze your glutes as you stand [b]. Reverse the move to return to the starting position. *Pause only long enough between sets to exchange your dumbbells for ones that are

2 to 4½ kilograms lighter, a technique known as “drop sets”.

a ba b

4 eZ-bar CurlGrab an EZ-curl bar using an underhand, shoulder-width grip, palms angled inward. Let the bar hang at arm’s length in front of your thighs [a]. Without moving your upper arms, curl the bar as close to your shoulders as you can [b]. Pause, and lower it back to the starting position.

5 banD-resisTeD Push-uP Stretch a resistance band across your lower back and assume a push-up position, holding one end of the band under each hand [a]. Lower your body until your chest nearly touches the floor [b]. Pause, and push yourself back up to the starting position; repeat as quickly as possible.

ab b

3a barbell GOOD mOrninG Using an overhand grip, hold a barbell across your upper back and set your feet shoulder-width apart [a]. Keep your knees slightly bent as you bend at your hips and lower your torso until it’s almost parallel to the floor [b]. Pause, and raise your torso back to the starting position.

3b Chin-uPUsing a shoulder-width, underhand grip, grab a chin-up bar and hang at arm’s length [a]. Pull your chest to the bar [b]. Once the top of your chest reaches the bar, pause, and then slowly lower yourself back to a dead hang. If chin-ups are too difficult, do lat pull-downs.

a

a b

alternate between workouts a and b with at least a day of rest between

them. Perform the exercises in the order shown; note that each exercise has a different prescrip-tion for sets, reps and rest. in each workout, do exercises 3a and 3b as a superset – that is, back-to-back without rest. after you finish both moves, rest 30 seconds and repeat.

DIRECTIONS

WORKOUT A

SetS 5

RePS 5

ReSt 90sec

SetS 4

RePS 10

ReSt n/a

SetS 3

RePS 8

ReSt 45sec

SetS 3

RePS 6

ReSt n/a*

SetS 4

RePS 12

ReSt 30sec

SetS 1

RePS 50

ReSt n/a