ELITE
2 BARBELL OVERHEAD PRESS
Stand with your feet
shoulder-width apart,
holding the barbell straight
in front of you at shoulder
level, using an overhand
grip. This is the start. Keep
your core tight and knees
slightly bent as you raise the
barbell overhead until your
arms are straight. Lower the
barbell back to shoulder
level, letting it come to rest
on your upper chest.
That’s 1 rep.3 DIP
Grasp the bars of a dip
station and hoist yourself
up so your arms are
straight. Lower your self
until your upper arms are
parallel to the floor,
keeping your elbows in
tight to your torso. Pause;
then straighten your arms
to return to the starting
position. That’s 1 rep. If
that’s too hard, do reps
with your hands on a
chair behind you and
your feet on the floor
straight in front of you.4 FARMER’S CARRY
Stand with a heavy
kettlebell or dumbbell
in each hand; let your
arms hang. Now walk
forward, tightening
your core and
maintaining tension in
your middle back. As
you walk, focus on
standing tall; don’t
lean forward or hunch
your shoulders. Also,
concentrate on
keeping your
shoulders back and
opening your chest.
Walk 25 steps in one
direction. Turn around
and walk 25 more
steps for a total of 50
steps. Make each step
very controlled.1 BARBELL DEADLIFT
Load a barbell with a
moderate weight.
With your feet just
closer than shoulder-
width apart and toes
pointed straight
ahead, hinge at your
hips and bend your
knees to grasp the
barbell. This is the
start. Without
rounding your back,
stand. Return to the
start. That’s 1 rep.PART 2 OF OUR THREE-MONTH PROGRAM BRINGS YOU A STEP CLOSER TO YOUR BEST BODYPack On Sculpted Muscle
This was never going to be easy, but you’re almost there.
Last month, Andy Speer, creator of the Anarchy Abs workout
series, jumpstarted your frame with a challenging set of
fat-burning routines. Now he’s back to deliver some major
swole sessions. Prepare to gain strength, power and sleeve-
stretching muscle with Part 2 of our ripped-and-ready series.STRENGTH
WORKOUTS
Week 1:15 minutes
Week 2:15 minutes
Week 3:20 minutes
Week 4:15 minutes
SIZE
WORKOUTS
Week 1:4setsof10–12
Week 2:3setsof12–15
Week 3:4setsof10–12
Week 4: 3 sets of 12–15DAY 1STRENGTH 1DAY 5SIZE 2DAY 3REST/CARDIODAY 7RESTDAY 2SIZE 1DAY 6REST/CARDIODAY 4STRENGTH 2SCHEDULE
BY LOU SCHULER