Mens health workout program

For example, if on your first set of lat pulldowns you used pounds for eight reps, try using or pounds on set two and — pounds on set three. Wednesday, Saturday and Sunday will be your recovery days. Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible, and the other is an isolation exercise dumbbell flye that involves only one joint shoulder and targets the pecs to a greater extent.

Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward. One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development.

The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones—again, working in the 8—rep range—which is a substantial increase in volume from Week 1. Four-day splits are common among experienced lifters because they involve training fewer bodyparts typically 2—3 per workout, which gives each muscle group ample attention and allows you to train with higher volume.

No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements. Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday. Completion of this four-week program now entitles you to go to the next stage. This 4-week program comprised entirely of supersets will turn your love handl Ebenezer Samuel, C.

Ebenzer Samuel, C. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano. More From Fitness. Advertisement - Continue Reading Below. Also, chest and back will be performed twice per week in Week 1 and 2, but legs will be performed twice per week in Week 3.

Week 4 is a high-demand week with increased sets, reps, and exercises. It will consist of total-body circuits to melt off any remaining fat. Not great. Callum then took a look at my strength levels and movement ability. He soon worked out what I already knew: that I had no core strength whatsoever , was struggling with a bad back from a lifetime of sport, and my posture was screwed from spending too long at a desk.

Callum handed me some 6kg ones, and I was wobbling all over the place. I was once supposed to be a decent sportsman, not a weedy old man. After that first week, I was unable to raise my arms over my head. Just as Callum promised, the pain of the first few weeks subsided.

Honestly, it does. In the gym, I was suddenly pushing more weight barbell rowing 50kg , and doing more reps. In week one, I could barely string together five press-ups; by the time I was halfway through my transformation, I could perform sets of 10 comfortably. Most importantly, my cardiovascular health was improving: I was resting less between sets and finishing sessions strong, rather than dragging myself to the end.

By week eight, I could see significant changes to my body shape. I was walking taller and sitting more upright at my desk. S ome simple stretching and mobility work I could do in front of the TV had eased my lower-back pain, which had been a constant worry for a decade.

I was becoming mentally resilient, too. On a family holiday to Ireland, which previously would have been an excuse to do nothing, I would kick-start my metabolism by running km every morning. I knocked up a vegetable omelette for breakfast , took a protein shake out with me for lunch and had a decent dinner.