the fitness cover workout

THE COVER MODEL MUSCLE PLAN FITNESS TEST

COVER MODEL MUSCLE PLAN DAY1

Take on this test on the first and last days of your four-week programme. Aim to get through the entire circuit as quickly as possible, but remember – only full reps with proper form count. Use 50% of your body weight on the barbell, then go again with the same weight in 28 days. Record your time as a benchmark. You’ll be stunned at how much you’ve shaved off in a month.

WALKING LUNGE

Lunge forward as far as you can with your right leg, bending your trailing knee so it almsot brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.

Sets: 1Reps: 20Rest: None

BARBELL MILITARY PRESS

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.


FRONT SQUAT

Stand with your feet shoulder-width apart holding a barbell across your upper chest with an overhand grip. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive you heels into the floor to push yourself explosively back up to the start position.


BARBELL BENT OVER ROW

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.


BARBELL DEADLIFT

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.


MEDICINE BALL SLAMS

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don’t fall forward.

Sets: 2Reps: 30 secsRest: None

BARBELL ROLLOUT

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards, extending your body as far as you can without letting your hips sag. Pause, then reverse the move.


PRESS-UP

Get down into a press-up position with your hands placed shoulder-width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.


PULL-UPS

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.


DIPS

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.


PRESENT ARMS


Lerwill splits his body parts across six days in the gym. That means he can take his arms to absolute failure with punishing trisets, knowing they’ll have enough time to recover before the next session. The result? You’ll struggle to get your shirt off in the changing room. But in four weeks, you’ll be struggling to get it on without tearing the sleeves.

BARBELL CURL

Grab a barbell with a shoulder-width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.

Sets: 3Reps: 10Rest: None. Move straight on to close grip curls

WIDE-GRIP BARBELL CURL

Grab a barbell with a wider than shoulder width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.

Sets: 3Reps: 10Rest: None. Move straight on to normal grip curls

CLOSE-GRIP BARBELL CURL

Grab a barbell with a close grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.

Sets: 3Reps: 10Rest: 60secs

Triset 1 – Lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion

CLOSE-GRIP BENCH PRESS

Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.

Sets: 3Reps: 10Rest: None. Move straight on to press-ups

SKULLCRUSHER

Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

Sets: 3Reps: 10Rest: None. Move straight on to bench press

CLOSE-GRIP PRESS-UP

Get down into a press-up position with your hands placed narrower than shoulder-width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.


STANDING DOUBLE CABLE CURL

Stand upright, holding a cable grip attached to a low pulley in each hand. Tuck your elbows in and grip the bar with your palms facing up. Keep your upper arms stationary, breathe out and curl up to your chest. Only your forearms should move. Once your hands are at shoulder level, slowly return to the starting position.


Triset 2 – Lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motionTriset 2 – Lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion

Stop and drop 1 – Lift over 1sec and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

INCLINE DUMBBELL CURLS

Sit down on a bench set to a 45 degree angle holding two dumbbells at your sides with an underhand grip. Move only your forearms to curl the weights up to shoulder height. Return under control to the start position.


TRICEPS CABLE ROPE PUSHDOWN

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

Sets: 3Reps: 10Rest: None. Move straight onto lying triceps extension

HAMMER CURLS

Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower.

Sets: 3Reps: 10Rest: None. Move straight onto incline curls

STANDING OVERHEAD CABLE TRICEPS EXTENSION

Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Move only your forearms to fully extend your arms forwards and above your head. Return under control to the start position.



Superset 1 – Lift over 1sec and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure.

Superset 2 – Lift over 1sec and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure. Rest 10secs, then repeat the second exercise to failure again.

LYING DUMBBELL TRICEPS EXTENSION

Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.


BARBELL ROLLOUT



Core blast

BODYSAW

Grab a foam roller and get into a plank position with your ankles resting on it. From the plank, slide your feet back as far as you can while keeping your body straight. Then slide back to the start position.


CABLE WOODCHOPPER

Set the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. Stand with your feet shoulder width apart and reach up with your free hand to grab the handle too. With arms fully extended, pull the handle down and across your body to your front knee while rotating your torso. Pivot your back foot and bend your knees. Return to the star position slowly under control.


CLOSE-GRIP PRESS-UP


Sets: 5Reps: 20secsRest: 10secs

BARBELL CURL



Tabata finisher – perform 20secs of the first exercise at maximum intensity. Rest for 10secs, then do the same for the second exercise. Repeat both four times.

BODY SHOCKER


Your second session is a dedicated abs and chest workout. Big arms look good, but without core strength to anchor them those guns are just mirror muscles. You’ll also be working your triceps, which will ache from yesterday’s session. Pre- and post-workout supplements will help soothe the pain.

WIDE-GRIP BENCH PRESS

Lie back on a flat bench holding a barbell with an overhand grip, hands three inches wider than your shoulders. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.


BARBELL BENCH PRESS

Lie back on a flat bench holding a barbell with a shoulder-width overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.

Sets: 3Reps: 10Rest: None. Move straight on to wide-grip bench press

PRESS-UP


Sets: 3Reps: To failureRest: 60secs


INCLINE DUMBBELL FLY

Lie down on bench set to 45 degrees holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.


FLAT DUMBBELL FLY

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Sets: 3Reps: 10Rest: None. Move straight onto incline flyes

INCLINE DUMBBELL PRESS

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.


CABLE CROSSOVER

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body, then return to the start position.



After the third set pause for 10secs, then perform one more set to failure


PRESS-UP



DIPS




BARBELL BENCH PRESS



BACK IT UP


They may not be featured on many magazine covers, but Lerwill hones the big muscles in his back with dedicated sessions to craft that sought-after V-shape and fire up his metabolism to torch body fat. Both of which make the view from the front that much more impressive.

CABLE BENT OVER ROW

Grab the bar at the cable machine with an overhand grip, hands wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. This is your starting position. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

Sets: 3Reps: 10Rest: None. Move straight onto chin-ups

PULL-UPS


Sets: 3Reps: 10Rest: None. Move straight onto row

CHIN-UP

Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.



LYING PRONE INCLINE DUMBBELL ROW

Lie face down on the bench, position your feet either side for stability and hang the dumbbells beneath you using a neutral grip. Keep your head up and bring your shoulder blades together as you row the weights towards your chest. Lower to the starting position under control.

Sets: 3Reps: 10Rest: None. Move straight onto inverted row

LAT PULLDOWN

Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.


INVERTED ROW

Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.


SEATED ROW

Sit in front of the cable machine with your feet at the column. Grab the handles, brace your core to ensure your body stays still throughout the movement and then pull the handles towards you. Return to the start position under control.


Drop set 1 – Lift over 1secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps.


Stop and drop 1 – Lift over 1secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

STRAIGHT ARM CABLE PULL-DOWN

Start by grabbing the wide bar from the top pulley of a pulldown machine with your palms facing down. Bend 30-degrees forward at the waist with your arms fully extended. Keeping your arms straight, pull the bar down by contracting the lats until your hands are in line with your thighs. Go back to the starting position while breathing in.


Stop and drop 2 – Lift over 1secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

BARBELL ROLLOUT



Core blast

BODYSAW



CABLE WOODCHOPPER



LOWER BODY BLITZ


Let’s be clear – your first legs day is a killer. Opening with two squat-heavy trisets means that by the time you get to those curls and extensions, every muscle in your lower body will be burning. If they’re not, then you need to use more weight. Grit your teeth and make sure you’re nailing every move with perfect form. It hurts now, but it’ll be worth it.

FRONT SQUAT


Sets: 3Reps: 10Rest: None. Move straight onto glute bridge

BARBELL SQUAT

Stand with your feet shoulder-width apart holding a barbell across your upper back with an overhand grip. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive you heels into the floor to push yourself explosively back up to the start position.

Sets: 3Reps: 10Rest: None. Move straight onto front squat

BARBELL GLUTE BRIDGE

Sit on the ground with a loaded barbell over your legs. Roll the bar so that it is directly above your hips, and lay back on the floor. Drive through your heels, extending your hips vertically through the bar and tighten your glutes. Support your weight on your upper back and the heels of your feet. Reverse the motion to return to the starting position.


Triset 1 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the front squats

HACK SQUAT

Stand with your feet shoulder width apart and hold a barbell behind you at arms length. While keeping your head up and back straight, squat until your thighs are parallel to the floor. Pressing through your heels, press back up as you breathe out.

Sets: 3Reps: 10Rest: None. Move straight onto lunges

BARBELL DEADLIFT


Sets: 3Reps: 10Rest: None. Move straight onto hack squat

WALKING LUNGES

Lunge forward as far as you can with your right leg, bending your trailing knee so it almsot brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.


LEG PRESS

In the leg press machine position your feet shoulder-width apart on the platform and raise until your legs are outstretched without locking your knees. Slowly lower the platform until your knees are at 90 degrees to the floor, then push back to the start position through your heels.


Triset 2 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the hack squats


LEG PRESS CALF EXTENSION

Sit in a leg press machine. Place your feet on the platform shoulder-width apart. Raise the platform until your legs are straight, but don’t lock your knees. Place the balls of your feet on the platform with your heels over the edge. Slowly point your foot to push the platform up without moving your knees, then return to the start position.


SQUAT JUMP

Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.


LEG CURL

Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Bend at the knee to pull the pad down as far as possible then return to the start position.


LEG EXTENSION

Sit in a leg extension machine with your ankles against the lower pad. Use your quads to push forwards and straighten your legs in front of you, then return to the start position.




Stop and drop 1 – Lift over 1sec and lower over 3secs with no pauses. Complete two sets of 10 reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

Tabata finisher – perform 20secs at maximum intensity. Rest for 10secs. Repeat seven times.

SIX-PACK SCULPTOR


Despite what the guys lurking by the squat rack tell you, cover model abs aren’t carved out as a side effect of picking up barbells. A cobblestone six-pack comes through dedicated, core-blasting exercises. We hope you haven’t got much planned for tomorrow. You’re going to spend it lying on your sofa, grimacing every time you have to bend.




BARBELL PUSH PRESS

Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder width apart and slightly bend your knees to inititate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position.

Sets: 3Reps: 10Rest: None. Move straight onto military press

BARBELL UPRIGHT ROW

Hold a barbell in front of your body with your palms facing down and bend your knees slightly. Keep your back straight and your head up and, keeping your torso stationary, lift the barbell towards your chin. Raise your elbows up and to the sides using your shoulder muscles to raise the weight. Lower under control back to the start position..

Sets: 3Reps: 10Rest: 60sec


DISC CAR DRIVER

While standing upright, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your arms should be extended straight out in front of you. Initiate the movement by rotating the plate as far to one side as possible. Reverse the motion, turning it all the way to the opposite side.


DISC RAISE

Stand up straight holding a barbell plate in both hands at the 3 and 9 o’clock positions. Your arms should be extended with a slight bend at the elbows with the plate in front of at your waist. Slowly raise the plate as you exhale until it is a little above shoulder height. As you inhale, slowly lower the plate back to the starting position.

Sets: 3Reps: 10Rest: None. Move straight onto car drivers

SEATED DUMBBELL SHOULDER PRESS

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.


CABLE LATERAL RAISE

Grab the stirrup cable attachment with one hand and stand side on to the pulley column. With your elbow slightly bent, raise your arm to to the side until your elbow is at shoulder height. Lower and repeat.


Superset 1 – Lift over 1sec and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 30secs before repeating both.



KETTLEBELL PIRATE SHIP

With a wide stance, hold a kettlebell with both hands at waist height. Start the movement by turning to one side and swinging the kettlebell to head height. Allow the weight to drop as you rotate to the opposite side, again raising the kettlebell to head height.


SIT-UP

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

Sets: 1Reps: 30secsRest: None. Move straight onto toes to sky

REVERSE CABLE FLY

Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Move both your arms back and out to the side, keeping them straight throughout the movement. Slowly return the handles to the start position.

Sets: 3Reps: 10Rest: None. Move straight onto pirate ships

FACE PULL

Facing a high pulley with a rope attachement, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Sets: 3Reps: 10Rest: None. Move straight onto flyes



Six-pack circuit – perform every exercise for 30 seconds, then move straight onto the next without rest

SKY TOES

Lay down on your back and raise your legs at the waist until your toes are pointing at the ceiling. Position your hands at your sides. Thrust your toes towards the ceiling by raising your hips off the ground. Lower back down and repeat.

Sets: 1Reps: 30secsRest: None. Move straight onto heel taps

HEEL TAPS

Lie on your back with the your heels near your glutes. Lift your shoulders off the floor and reach down to touch your right heel with your right hand, then your left heel with your other hand. That’s one rep.

Sets: 1Reps: 30secsRest: None. Move straight onto flutter kicks

FLUTTER KICKS

Lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.

Sets: 1Reps: 30secsRest: None. Move straight onto Russian twist

RUSSIAN TWIST

Sit holding the weight plate with your arms extended and feet off the floor. Quickly twist at the torso, turning from side to side.

Sets: 1Reps: 30secsRest: None. Move straight onto plank

PLANK



DISC CAR DRIVER



SIT-UP




OUT ON A LIMB


Your second week mixes up the last seven days to keep your body guessing. That’s the heart of Lerwill’s system; constant change for constant progress. If you’re not shocking your body then it won’t adapt. You should be crawling off the gym floor after every session if you want to build a cover model physique.

SKULLCRUSHER



CLOSE-GRIP PRESS-UP





Sets: 3Reps: 10Rest: None. Move straight on to EZ bar curls





Sets: 3Reps: 8Rest: None. Move straight onto lying curls

CLOSE-GRIP EZ BAR CURL

Grab an EZ bar with a narrow grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.


Superset 3 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 60secs before repeating both. For the second and third sets, on the second exercise drop the weight by 20-30% every 3 reps and repeat to failure

Superset 4 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 60secs before repeating both. For the second and third sets, on the second exercise drop the weight by 20-30% every 3 reps and repeat to failure



Sets: 3Reps: 10Rest: None. Move straight onto triceps extension







HAMMER CURLS

Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower.


DUMBBELL CALF RAISE

Stand upright holding two dumbbells by your sides. Place the balls of your feet on an exercise step or weight plate while your heels extend off and touch the floor. This is your starting position. With your toes pointing forwards, raise your heels off the floor and contract your calves. Slowly return to the starting position.


LYING CABLE CURL

Lie down with your feet against the low pulley of a cable station and grab the bar with an underhand, shoulder-width grip. Curl the bar up to your chest, keeping your upper arms stationary and elbows tucked in, then return to the start position.





LEG PRESS




CLOSE-GRIP PRESS-UP



BARBELL CURL




PINS SHARP


Your second legs day adds in some power moves. Metal-straining strength is only useful if you can deploy it quickly, so hit those opening box jumps hard. Whether you’re looking to boost performance in the gym or on the pitch, the best results come from a blend of both.

BARBELL DEADLIFT



SPLIT SQUAT

Stand facing away from bench with one leg resting on it, laces down. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.


BOX JUMP

Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.



BARBELL SQUAT




Stop and drop 1 – lift over 3secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

Stop and drop 2 – lift over 3secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure

LEG EXTENSION



LEG CURL



Core blast

WEIGHTED AB CABLE CURL

Kneel below a high pulley with a rope attachment. Grasp the rope and lower it until your hands are at head height. Flex forward at your hips slightly. This is your starting position. Keeping your hips stationary, contract your abs to bring your elbows to your thighs. Slowly return to the starting position.


BARBELL ROLLOUT



BODYSAW



PECS APPEAL


The bench press is a multifaceted exercise. Focus on a single grip and you end up with a misshapen chest that would fill a bra better than your shirt. The key is hitting it from every angle to build size – and strength – all over.




BARBELL BENCH PRESS



PRESS-UP




INCLINE DUMBBELL FLY

Lie down on bench set to 45 degrees holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.


ALTERNATIVE SINGLE ARM STANDING CABLE CHEST PRESS

Raise a pulley to chest height and face away from the equipment. Adopt a shoulder-width stance, grab the handles and press forward explosively, one arm at a time. Return to the starting position slowly.


FLAT DUMBBELL FLY

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Sets: 3Reps: 10Rest: None. Move straight onto incline flyes







PRESS-UP



DIPS




BARBELL BENCH PRESS



CABLE CROSSOVER




BACK TO BACK


After pounding all the muscles on the front of your torso, it’s time to do the same for the back. To ensure you’re not an immobile mass of muscle tissue tomorrow ensure you get a shake down your neck as soon as you step off the gym floor. It will increase your gains and soothe the pain.

CABLE BENT OVER ROW

Grab the bar at the cable machine with an overhand grip, hands wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. This is your starting position. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position..


PULL-UPS



CHIN-UP


Sets: 3Reps: To failureRest: 60sec





LAT PULLDOWN



INVERTED ROW



SEATED ROW







SKY TOES



SIT-UP



HEEL TAPS



STRAIGHT ARM CABLE PULL-DOW




Six-pack circuit – perform every exercise for 30 seconds, then move straight onto the next without rest

FLUTTER KICKS



RUSSIAN TWIST



PLANK



SIT-UP




LAT PULLDOWN



SEATED ROW



SHOULDER THE BURDEN


Cardio will slim your waist, but an impressive V-shape comes from building Atlas-like shoulders. Make sure you maintain good form. The shoulder joint is a problem point for a lot of lifters as it endures a huge amount of strain. Time out of the gym injured is no way to build a cover model body.




BARBELL PUSH PRESS



BARBELL UPRIGHT ROW




DISC CAR DRIVER



DISC RAISE



DUMBBELL STANDING SHOULDER PRESS

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.











REVERSE CABLE FLY




CABLE LATERAL RAISE




DISC CAR DRIVER




DISC CAR DRIVER



PLANK



DISC CAR DRIVER



SIT-UP




SCRAMBLED LEGS


You should just about be walking normally again after Tuesday’s lower-body punishment. Well, things are about to get a lot tougher. Adding in kettlebell swings keeps your heart rate up and your body fat down. But if you’re struggling to get through the sets, leave them out. Bad results come from sacrificing form for extra exertion.

Before each rest period, perform 15 kettlebell swings.

BARBELL DEADLIFT



FRONT SQUAT



BARBELL SQUAT



Superset 1 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the front squats

Superset 2 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the hack squats

HACK SQUAT



LEG PRESS



Drop set 1 – Lift over 2secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps. Only perform kettlebell swings in the first two sets.

LEG CURL



LEG EXTENSION



After the third set pause for 10secs, then perform one more set to failure. Only perform kettlebell swings in the first two sets.





Stop and drop 1 – Lift over 1sec and lower over 3secs with no pauses. Complete two sets of 10 reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform kettlebell swings in the first two sets.

BARBELL ROLLOUT



BODYSAW



Core blast




CABLE WOODCHOPPER



KEEP SWINGING


At the halfway point, you should be starting to notice your sleeves feeling that little bit tighter. Which is just as well. Because today’s arms day adds in Saturday’s kettlebell chaos to those supersets you’ve already been struggling through. No one said single-digit body fat came easy.


SKULLCRUSHER



CLOSE-GRIP PRESS-UP





Sets: 3Reps: 10Rest: None. Move straight on to close-grip curls

Superset 1 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 60secs before repeating both. Only perform kettlebell swings in the first two sets.








Superset 3 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 60secs before repeating both. For the second and third sets, on the second exercise drop the weight by 20-30% every 3 reps and repeat to failure. Only perform kettlebell swings in the first two sets.











DIPS



LYING CABLE CURL





Core blast




BARBELL ROLLOUT



BODYSAW



DELT-A FORCE


Arms sore? Well, you’ll be glad to hear that there’s no kettlebell swings today. Although you’re probably less cheerful at the prospect of battle ropes before every rest session. If your gym doesn’t have them then swing light dumbbells instead to mimic the action. It’s going to be intense, but sweat’s how you get cover-ready results.

Before each rest period, perform 30secs of battle ropes.




BARBELL PUSH PRESS



BARBELL UPRIGHT ROW



Triset 1 – lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform battle ropes in the first two sets.

DISC CAR DRIVER



DISC RAISE






Drop set 1 – Lift over 2secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps. Only perform battle ropes in the first two sets.

Triset 2 – Lift over 1secs and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 30secs before repeating both. Only perform battle ropes in the first two sets.

INCLINE SEATED LATERAL RAISE

Grab a dumbbell in each hand and sit back on an incline bench. Let your arms hang by your side. Pushing away from your body, raise both dumbbells up to shoulder height. Lower under control

Sets: 3Reps: 10Rest: None.. Move straight onto car drivers




REVERSE CABLE FLY



Triset 3 – lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. No battle ropes.

CABLE LATERAL RAISE



Stop and drop 1 – Lift over 1sec and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform battle ropes in the first two sets.




After the third set pause for 10secs, then perform one more set to failure. Only perform battle ropes in the first two sets.

DISC CAR DRIVER



PLANK



DISC CAR DRIVER



SIT-UP




BOILING POINT


Leg day means a return to the kettlebells. If you’re powering through them without breaking a sweat then you need to up the weight. Just make sure you match the increase in your protein shaker. All that hard work’s wasted if you’re not putting in enough fuel.


BARBELL DEADLIFT



SPLIT SQUAT



BOX JUMP




No kettlebell swings.

BARBELL SQUAT




Stop and drop 1 – lift over 3secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform kettlebell swings in the first two sets.


LEG EXTENSION



LEG CURL



Core blast. No kettlebell swings.




BARBELL ROLLOUT



BODYSAW



CHEST FORWARD


At this point, you’re probably tempted to ease off the battle ropes to extend your rest period. Bad idea. Lerwill adds in these cardio accelerators to drive heart rate spikes, which not only burns fat in the gym but also ensures ongoing blubber torching even when you’re sat at home. Get those arms pumping, man.





BARBELL BENCH PRESS



PRESS-UP



Triset 1 – Lift over 1sec and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform battle ropes in the first two sets.

ISOMETRIC PRESS-UP WIPERS

Get into a press-up position with your hands slightly wider than shoulder-width apart. Shift your body weight to one side, flexing the elbow on that side to lower your body until your chest almost brushes the floor. Push yourself back up to the start position and repeat on the other side.





CABLE PEC FLY


Sets: 3Reps: 10Rest: None. Move straight onto isometric wipers




Superset 1 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure. Only perform battle ropes in the first two sets.

After the third set pause for 10secs, then perform one more set to failure. Only perform battles ropes in the first two sets.


DIPS



CABLE CROSSOVER



Stop and drop 1 – Lift over 1sec and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform battles ropes in the first two sets.

BACK IN ACTION


This back and abs blast is tough but it’s going to shred body fat and build the kind of core strength – and definition – that gets you on the cover of the world’s leading fitness magazine. Tomorrow’s you rest day, so hit today hard and make sure you’re fitting an extra rep into every station on that six-pack circuit.

Before each rest period, perform 30secs of medicine ball slams.

CABLE BENT OVER ROW



PULL-UPS



FACE PULL



Triset 1 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform medicine ball slams in the first two sets.

LAT PULLDOWN



INVERTED ROW



SEATED ROW



Drop set 1 – Lift over 2secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps.Only perform medicine ball slams in the first two sets. Only perform medicine ball slams in the first two sets.

Superset 1 – Lift over 1sec and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure. Only perform medicine ball slams in the first two sets.

Stop and drop 2 – Lift over 1sec and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform medicine ball slams in the first two sets.

CHIN-UP



SKY TOES



SIT-UP



HEEL TAPS







Six-pack circuit – perform every exercise for 30 seconds, then move straight onto the next without rest. No medicine ball slams.

FLUTTER KICKS



RUSSIAN TWIST



PLANK



SIT-UP



SQUAT ON


More squats, more kettlebells and more sweat. Not much fun, we admit. But as the mirror should now be proving, hard work pays off. See that extra weight on the barbell – and the bigger kettlebell in your hand – and think of it as progress, not pain.


BARBELL DEADLIFT



FRONT SQUAT



BARBELL SQUAT



Superset 1 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the front squats.

Superset 2 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Take 20-30% of the weight off the bar before the hack squats

HACK SQUAT



LEG PRESS



Drop set 1 – Lift over 2secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps. Only perform kettlebell swings in the first two sets.

LEG CURL



LEG EXTENSION





DUMBBELL CALF RAISE








BARBELL ROLLOUT



Core blast. No kettlebell swings

CRUNCH

Lie flat on your back with your knees bent at a 90 degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.


BODYSAW



CABLE WOODCHOPPER



HEAVY ARTILLERY


Your final arms session offers few surprises. By now you know the movements and you’ve seen your improvements, you can go all out on weight and pace. This is your final chance to feel that bicep pump so make sure you swing those dumbbells until you can’t lift your arms.


SKULLCRUSHER



CLOSE-GRIP PRESS-UP





Sets: 3Reps: 10Rest: None. Move straight on to close-grip curls






DIPS



LYING CABLE CURL





SOLDIER’S SHOULDERS


Is it fair to make work your shoulders this hard after yesterday’s arm-buster? Of course not. But Lerwill takes a marine’s approach to exercise; if you can push yourself to the limits of endurance and still keep going, then whenever you’re up against something that makes you want to quit, you’ll know you’ve got the mental strength to get through it. Keep that in mind when you take on the six-pack circuit after the 10th set of battle ropes. Now, fall in.





BARBELL PUSH PRESS



BARBELL UPRIGHT ROW



Triset 1 – lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform battle ropes in the first two sets.

DISC CAR DRIVER



DISC RAISE







Triset 2 – Lift over 1secs and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 30secs before repeating both. Only perform battle ropes in the first two sets.

LATERAL RAISE

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Maintaining a stationary upper body (no swinging), lift the dumbbells out to your side with a slight bend at your elbows. Raise up until your arms are parallel to the floor, then slowly lower to the start position.





REVERSE CABLE FLY



Triset 3 – lift over 1sec and lower over 2secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. No battle ropes.

DISC CAR DRIVER






After the third set pause for 10secs, then perform one more set to failure. Only perform battle ropes in the first two sets.

SKY TOES



SIT-UP



HEEL TAPS



FLUTTER KICKS



Six-pack circuit – perform every exercise for 30 seconds, then move straight onto the next without rest. No medicine ball slams.

RUSSIAN TWIST



PLANK



SIT-UP



ULTIMATE LEGS SESSION


Cheer up – that’s ultimate as in final. After this you won’t have to leap up boxes or split squat your way to burning quads ever again. Unless, of course, you’ve got a taste for it now. And after six months of hard work, the power and definition in your lower limbs should be all the motivation you need to keep it up. So what are you waiting for? Hop to it.


BARBELL DEADLIFT



SPLIT SQUAT



BOX JUMP




No kettlebell swings.

BARBELL SQUAT






LEG EXTENSION



LEG CURL




DUMBBELL CALF RAISE



TREASURE CHEST


For your final chest session focus on hitting perfect form at the right tempo. That will put your muscles under the most strain and give you the most growth. So long as you’re fuelling up. Next week’s the time to start smashing your PBs; for now, keep your rest periods tight and don’t let the intensity dip. You’re almost there.





BARBELL BENCH PRESS



PRESS-UP



Triset 1 – Lift over 1sec and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform battle ropes in the first two sets.

ISOMETRIC PRESS-UP WIPERS

Get into a press-up position with your hands slightly wider than shoulder-width apart. Shift your body weight to one side, flexing the elbow on that side to lower your body until your chest almost brushes the floor. Push yourself back up to the start position and repeat on the other side.





CABLE PEC FLY


Sets: 3Reps: 10Rest: None. Move straight onto isometric wipers




Superset 1 – Lift over 1sec and lower over 3secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure. Only perform battle ropes in the first two sets.

After the third set pause for 10secs, then perform one more set to failure. Only perform battles ropes in the first two sets.


DIPS



CABLE CROSSOVER



Stop and drop 1 – Lift over 1sec and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform battles ropes in the first two sets.

BARBELL ROLLOUT



SIT-UP



Core blast

BODYSAW



CABLE WOODCHOPPER



THIS IS THE END


You’ve made it. Your last session of the Total Body Challenge. Before you hit the weights, take a look at the photo you took before you started. Then look at the man in the mirror. Notice anything? That’s what grit, sweat and commitment gets you. Enjoy this last session and leave everything you’ve got on the gym floor. Those last medicine ball slams should seem extra sweet.

Before each rest period, perform 30secs of medicine ball slams.

CABLE BENT OVER ROW



PULL-UPS



FACE PULL



Triset 1 – lift over 1secs and lower over 3secs. Don’t pause at either the top or bottom of the movement, so you’re in constant motion. Only perform medicine ball slams in the first two sets.

LAT PULLDOWN



INVERTED ROW



Drop set 1 – Lift over 2secs and lower over 2secs. Don’t pause at either the top or bottom of the exercise, so you’re in constant motion. Complete 3 reps at the first weight, then reduce by 10kg. Repeat at 5 reps, 7 reps and 9 reps.Only perform medicine ball slams in the first two sets. Only perform medicine ball slams in the first two sets.

Stop and drop 1 – Lift over 1secs and lower over 2secs with no pauses. Complete two sets of eight reps at the first weight and rest 60secs after each. For the final set, drop the weight by 20-30% every 3 reps. Repeat to failure. Only perform medicine ball slams in the first two sets.

Superset 1 – Lift over 1sec and lower over 2secs with no pauses. Move straight onto the second exercise without rest, then rest for 10secs and repeat the second exercise to failure. Only perform medicine ball slams in the first two sets.

CHIN-UP










SEATED ROW




the fitness cover workout

Documents

shoulder width

body weight

shoulderwidth grip

feet shoulderwidth

hands placed shoulderwidth

hands roughly shoulderwidth

shoulder blades

start position