Body Book Guns!
The
workout
tables
belowcontainall
theinformation
youneedtocomplete
thesecondweek
oftheplan,whichis
thesecondandfinal
weekofblock1. At
firstsight,thefour
workoutsmay
appearsimilar–
andindeedthe
exercises,exercise
orderandtargetbody
partfocusofeach
sessionareallthe
sameasinthefirst
week.However,there
aretwosmallbut
significantchanges
thisweekthathave
beenintroducedto
pushyourworking
musclesharder
to build more leanmass,andkeep
yourheartratehigh
soyoucontinueto
chipawayatexcess
fatstores.
Thefirstchange
is thatinthisweek
you’lldoanextraset
of 10 repsofthefirst
twomovesofeach
circuit,soa totalof
fivesetsof 10 reps.
Thisextrasetwill
fireupyourmuscles
andcentralnervous
systemsoyoucan
pushharderforthe
restoftheworkout.
Theotherchange
is thatyou’lldoan
extratworepsof
moves3 through
to6 toincreaseyour
trainingvolumeso
yourmuscleshave
nochoicebutto
keep on growing!T
Block1 Week 2
Pushoninthefinalweekofthisfirst
blocktobuildevenmore powerful
biceps and triceps.Workout 1
Workout 3
Workout 2
Workout 4
Exercise Sets Reps Tempo Rest1 Benchpress 5 10 2010 60 sec
2 Bent-overrow 5 10 2011 60 sec
3 Inclinedumbbellflye 4 12 2010 30 sec
4 Latpull-down 4 12 2011 60 sec
5 One-armcablepress 4 12e/s 2011 30 sec
6 Dumbbell pull-over 4 12 2010 60 secExercise Sets Reps Tempo Rest1 Underhandlatpull-down 5 10 2011 60 sec
2 Tricepsdip 5 6-10 2010 60 sec
3 Dumbbellbicepscurl 4 12 2011 60 sec
4 Dumbbelltricepsext 4 12 e/s 2010 60 sec
5 Cablehammercurl 4 12 2011 60 sec
6 Cable triceps press 4 12 2011 60 secExercise Sets Reps Tempo Rest1 Overheadpress 5 10 2010 60 sec
2 Chin-up 5 10 2011 60 sec
3 EZ-baruprightrow 4 12 2011 60 sec
4 Inclinedumbbellcurl 4 12 2011 60 sec
5 Dumbbelllateralraise 4 12 2011 60 sec
6 Cable triceps press 4 12 2011 60 secExercise Sets Reps Tempo Rest1 Squat 5 10 2010 60 sec
2 Romaniandeadlift 5 10 2010 60 sec
3 Legextension 4 12 2011 60 sec
4 Hamstringcurl 4 12 2011 60 sec
5 Crunch 4 12 2011 30 sec
6 Plank 4 45sec N/A 60 sec118 MEN’S FITNESS SEPTEMBER 2019