Australian_Mens_Fitness_April_2017

Body Book Power up

HOW IT

WORKS

This routine is built

around foundational

lifts, but with

twists that are less

conventional. Each

day includes a unique

challenge to break up

a “routine” workout.

In Day 1, battle ropes

test your endurance,

burning up your

shoulders, arms and

even your lungs. Day

2 you’ll use the sled,

a device that’ll put

your entire body on

blast. Finally, Day 3

is arguably the most

gut-wrenching: Front-

racked hang cleans

to walking lunges and

trap-bar deadlifts

with farmer walks will

expose and strengthen

any weak spots.

To be ready for

anything, you need to

take your body to the

brink of failure. With

this plan, three days

are all you need.

Rest 90-120 sec.

after reps of 6 and

below. Rest 60 sec.

after reps above 6.

Do these workouts

on nonconsecutive

days for two to four

weeks. Do 10 min. of

foam rolling before

the workouts and 10

min. of yoga after.

Directions

1) BENCH PRESS

Sets: 4 Reps:10, 10, 6, 4, 4

Rest:60/120 sec.

Grasp the bar just

outside shoulder

width and slightly

arch your back. Pull

the bar out of the rack

and slowly lower it to

your sternum, tucking

your elbows about 45

degrees to your sides.

When the bar touches

your body, drive your

feet hard into the floor

and press the bar

back up.

5) DIP

Sets: 3 Reps: 25

Rest:60 sec.

Suspend yourself

over the bars of a dip

station and lower your

body until your upper

arms are parallel to

the floor. Add weight

using a weighted belt or

by holding a dumbbell

between your feet.

4) 3-PART

BATTLE ROPE

VARIATION

Sets: 3 Reps: 30

sec. per variation (3)

Rest:60 sec.

Tuck your elbows into

your sides and alternate

pumping your arms

up and down, creating

alternate waves in the

rope. Switch to a double

wave, where your

arms move in tandem.

Then move each arm in

independent circles in

front of you.

3) 3-PART PUSH-

UP VARIATION

Sets: 3 Reps:25 per

variation (3)Rest:60 sec.

Place your hands on

the floor at shoulder

width. Keeping your

body in a straight line,

squeeze your shoulder

blades together and

lower your body until

your chest is 3cm

above the floor.

Position 2: Bring your

hands close. Position

3: Place your hands

outside shoulder width.

2) INCLINE

BENCH PRESS

Sets: 4 Reps:10, 10, 6, 4, 4

Rest:60/120 sec.

Set an adjustable

bench to a 30- to

40-degree angle and

lie back on it. Grasp

the bar just outside

shoulder width, arch

your back, and pull it

off the rack. Lower the

bar to the upper part

of your chest and then

drive your feet into the

floor as your press it

back up.

PUSH AND CARDIO

DAY 1 45-60 Minutes WATCH NOW!mensfitness.com/survival

Looking big, strong, and durable is one thing.Beingbig, strong, and durable is another. Can you push, pull, or carry something incredibly

heavy? How well do you sprint, jump, or climb — and do you have the stamina to keep it up for a sustained period of time? Instead of training

for the pump, use this program to take your conditioning to a whole new level.

Exercise 1: Bench press.Tucking in your

elbows will save your shoulder joints.

UNBREAKABLE

YOUR READY-FOR-ANYTHING TOTAL-BODY PLANBY MIKE SIMONE//PHOTOGRAPHS BY JAMES MICHELFELDER

104 MEN’S FITNESS APRIL 2017