Body Book Guns!
SESSIONTHEORY
Theplancontainstwo
two-weekblocks.Thefirsthas
foursessionsa week:chest
andback;legsandabs;biceps
andtriceps;andshoulders
andarms.Thesecondhas
foursessionsa week:chest
andback;legsandshoulders;
chestandtriceps; and back
andbiceps.
WORKOUTORDER
Eachworkouthassixmoves
youwilldoasstraightsets,
stickingtothesets,reps,tempo
andrestdetailed.Tempois
thespeedatwhichyouliftand
lowertheweightinseconds.
A 3010tempomeansyoutake
threesecondstolowerit and
onetoraiseit,withnopause
atthetoporbottom.SMARTCHANGES
Inthefirstweekofblock1,
you’lldofoursetsof 10 repsfor
moves1 and2, thenthreesets
of 12 repsformoves3 to6. In
thesecondweekoftheblock,
themovesarethesame,but
you’lldooneadditionalset
of 10 repsofmoves1 and2,
andfoursetsof 12 repsfor
the remaining moves.UPTHEANTE
Inblock2, thesessionstructure
andexerciseyou’lldowill
changesoyoukeepyourbody
growingbiggerandstronger.
Therearestillsixmovesin
eachworkoutandthey’re
tobedoneasstraightsets,
andit’simportantyoustick
tothesets,reps,tempoand
rest periods detailed.Tomakemajorchanges
tohowyoulookwith
yourshirtoff,youneed
totakeyourtraining
toa higherlevel.Whilethere’sno
substituteforhardgraftif you
wanttobuilda betterbodyfast,
you’reonlyeveraseffectiveas
yourtrainingplan.
Afterall,workinghardwithout
followinga smartplanwillonly
returna smallpercentageof
thebenefitsyoucouldachieve
whenyouworkhard and smart
atthesametime.
Thismonth’sfour-weekworkout
hasbeendesignedtohelpyouadd
serioussizetoyourarmsandchest
quicklyandeffectivelybydedicating
moretrainingtimetothesevital
musclegroups.Inthefirstblock
oftheplan,yourarmsgetspecial
attention,whileinthesecondblock
yourchestgetsmoretimeunder
thebar.Thisapproachwillhit
thesemuscleshardtoforcethem
togrowbigger,whilealsobuilding
upallyourothermajormuscle
groups and stripping away fat.Addleansizeto
yourarmsand
chestfast!
Transformyourbodybybuilding
biggerbiceps,thickertriceps
and a strong and defined chest.T
1 2 3 4112 MEN’S FITNESS SEPTEMBER 2019