Men\'s Health Australia - 11.2018

THE WEIGHTS

ROOM GRAFTER

Six-pack abs, like all

muscles, are built on rest

days. But if you’re not taking

any, your body will burn out

fast. Avoid having too much of

a good thing with Reay’s chart

THE BODYWORK

PERFECTIONIST

Even the man who’s

already earned a set of

visible abs might be

after a little extra

polish. That’s why

Birtwistle is here to

ensure every last spot

gets worked out

HOW

HARD

DID YOU

HIT IT

LAST

SESSION?

START

HERE

It

was

brutal

Just

the

usual

Get moving

You’re in

good shape

for training.

Grab a coee

and go.

See how

you go

Tackle your

usual session,

but be mindful

of any niggles.

Keep it light

Make gentle

cardio and

mobility work

your only focus

today.

Give it a rest

Hit the sofa,

mate. You can

walk home

to it, if you

want to.

HOW’S

WORK

THESE

DAYS?

HOW

DID YOU

SLEEP

LAST

NIGHT?

DO YOU

WANT

TO

TRAIN?

ARE

YOU

TIRED?

HOW’S

THE

DOMS?

It’s

aslow

week

I’m

always

wiped

“Good”

sore

Hideous

I’m

going

strong

Ican

barely

read

Hell

yeah!

Six

Hours

Erm, I

guess?

Like

a baby

2 UPPER ABS

This is not your typical

crunch. Sit with your

feet against a wall,

holding a 5-10kg plate

to your chest. Touch

it to the wall, as high

as you can, then lie

back down, lifting it

overhead, and repeat.

Not a fan? Try barbell

rollouts instead.

4 LOWER ABS

These are famously

harder to target.

To hit them where

it (temporarily) hurts,

hang from a bar, bring

your knees up to 90°,

then extend your legs

out and back again.

Grit your teeth.

Not a fan? Try some

weighted bear crawls.

3 OBLIQUES

These are the “side” muscles,

the ones that frame your

six-pack.

If they need work, hold two

dumbbells overhead, arms

locked and back straight, then

bend laterally from side to side.

Not a fan? Try walking

lunge-and-twists.

1 SERRATUS

That’s the bit by your ribs. Can’t

see it? Try ring push-ups.

Gripping each ring, squeeze your

shoulder blades as you lower,

elbows locked. Push up hard

and round your shoulders.

Not a fan? Perform floor

push-ups, rounding your

back at the top.

72 menshealth.com.au