Men\'s Health Singapore - June 2017

THE MAXIMUS

BODY PLAN

TEXT

BOBBY MAXIMUS

PHOTOS

BEN GOLDSTEIN

GROOMING^

MATTHEW TUOZZOLI/ATELIER MANAGEMENT

PT MUSCLE

DIP

Grab the bars of a dip station and lift yourself so your arms are

straight. Bend your knees slightly and cross your feet behind you

• this is the starting position. Shift your torso forward, bend your
  elbows, and lower yourself as far as you can without discomfort.
  Push back up to the starting position.

PULL-UP

Hang at arm’s

length from a

pull-up bar using

an overhand

grip that’s about

shoulder width.

Pull your chest

to the bar as fast

as you can, then

pause and take two

seconds to lower

yourself back to the

starting position.

PUSH-UP

Assume a push-up position with

your arms straight and hands

slightly beyond shoulder width.

Bend at the elbows and lower

your body until your chest nearly

touches the floor. Pause and

push your body back up.

BARBELL BENCH PRESS

Lie on your back on a bench, a barbell

racked overhead. Using an overhand grip

that’s just beyond shoulder width, unrack

the bar and hold it above your sternum,

keeping your arms straight. Lower the bar

to your chest, and then push it back to the

starting position.

BARBELL DEADLIFT

Bend at your hips and knees and grab the

bar overhand, your arms straight and hands

just outside your legs. Brace your core and

flatten your lower back. Pull the bar straight

up your shins as you thrust your hips

forward. Carefully lower the bar to the floor,

keeping it close to your body.

BARBELL BACK SQUAT

Load a barbell and hold it across your

back using an overhand grip. Your feet

should be slightly wider than shoulder

width. Push your hips back, bend your

knees, and lower your body until your

thighs are parallel to the floor. Push back

to the starting position.

70 JUNE 2017 MENSHEALTH.COM.SG