Body Book Guns!
SESSION THEORY
The plan contains two
two-week blocks. The first has
four sessions a week: chest
and back; legs and abs; biceps
and triceps; and shoulders
and arms. The second has
four sessions a week: chest
and back; legs and shoulders;
chest and triceps; and back
and biceps.
WORKOUT ORDER
Each workout has six moves
you will do as straight sets,
sticking to the sets, reps, tempo
and rest detailed. Tempo is
the speed at which you lift and
lower the weight in seconds.
A 3010 tempo means you take
three seconds to lower it and
one to raise it, with no pause
at the top or bottom.SMART CHANGES
In the first week of block 1,
you’ll do four sets of 10 reps for
moves 1 and 2, then three sets
of 12 reps for moves 3 to 6. In
the second week of the block,
the moves are the same, but
you’ll do one additional set
of 10 reps of moves 1 and 2,
and four sets of 12 reps for
the remaining moves.UP THE ANTE
In block 2, the session structure
and exercise you’ll do will
change so you keep your body
growing bigger and stronger.
There are still six moves in
each workout and they’re
to be done as straight sets,
and it’s important you stick
to the sets, reps, tempo and
rest periods detailed.To make major changes
to how you look with
your shirt off, you need
to take your training
to a higher level. While there’s no
substitute for hard graft if you
want to build a better body fast,
you’re only ever as effective as
your training plan.
After all, working hard without
following a smart plan will only
return a small percentage of
the benefits you could achieve
when you work hard and smart
at the same time.
This month’s four-week workout
has been designed to help you add
serious size to your arms and chest
quickly and effectively by dedicating
more training time to these vital
muscle groups. In the first block
of the plan, your arms get special
attention, while in the second block
your chest gets more time under
the bar. This approach will hit
these muscles hard to force them
to grow bigger, while also building
up all your other major muscle
groups and stripping away fat.Add lean size to
your arms and
chest fast!
Transform your body by building
bigger biceps, thicker triceps
and a strong and defined chest.T
1 2 3 4112 MEN’S FITNESS SEPTEMBER 2019