02A02B38 MH.CO.ZA/ August 2019
STRENGTHWORDS: MICHAEL JENNINGS | PHOTOGRAPHY: BETH BISCHOFFLie with your chest on a bench set
at a 45-degree incline, holding two
dumbbells at arm’s length below you
(A), palms angled slightly in. Keeping
your elbows flared, pull the weights to
the sides of your chest (B). Spend three
seconds lowering the weights to feel
your back and biceps working. After
your first round of up to 12 reps, move
directly on to the press without rest.02
INCLINE ROW
3 ROUNDS OF 10-12 REPSThis deadlift variation is a sure way to fire
up full-body strength. Standing inside
the trap bar, bend your knees and hinge
your hips, lowering your torso until you
can grip the bar (A). Without rounding
your back, stand up straight with the
barbell (B). Take two seconds to lower
the bar. Rest for two minutes between
sets. Once you’ve completed four sets,
move on to your circuit.01
TRAP-BAR DEADLIFT
4 SETS OF 4-6 REPS01A01BThe Short Cut
to Big Arms
and 6-Pack Abs
THE BIG WORKOUT
MAKE THE WINTER OF 2019 COUNT WITH A
MUSCLE-BUILDING PLAN THAT WILL SWELL
YOUR BI’S AND TRI’S AND STRENGTHEN
YOUR ABS IN JUST 30 DAYS. WHY WAIT FOR
SPRING TO HIT PEAK PHYSIQUE?
Here’s your plan of attack. In week one,
complete Workout A twice (Mondays and
Fridays), adding in Workout B on Wednesday.
In week two, perform B twice with A on
Wednesday. Repeat this format for weeks
three and four. Workout A starts with a
strength move, then leads into your three-
part circuit. Take 45 seconds’ rest between
circuit rounds in weeks one and two, then 30
in weeks three and four to keep your progress
on a steep curve. Let’s get to work.
GRIP IT AND RIP IT