Muscle & Fitness Australia — November 2017

48 MUSCLE & FITNESS / NOVEMBER 2017

AESTHETIC TRAINING

EXERCISE SETS REPS

BACK SQUAT* 510

DEADLIFT 510

LEG PRESS**

SUPERSET WITH

WALKING BARBELL LUNGE

4

4

15

12

(EACH LEG)

LEG EXTENSION

SUPERSET WITH

LYING LEG CURL

4

4

15

15

STANDING CALF RAISE 412

SEATED CALF RAISE 415

*On the final set, do a dropset. The same
goes for the leg extension and leg curl.
**On the final set, do a quadruple
dropset, reaching failure and reducing
the weight four times.

THE TRAINING SPLIT

MONDAY Legs

TUESDAY Chest

WEDNESDAY Back

THURSDAY Shoulders & abs

FRIDAY Arms

SATURDAY Cardio

SUNDAY Rest

LEGS WORKOUT

ABEL’S

BACK SQUAT S

Position a barbell on your upper traps

and grab the bar with a grip that’s

slightly wider than shoulder width.

Descend into a squat till your thighs are

parallel to the floor. Explode back up.

WALKING BARBELL

LUNGE T

With a barbell on your upper traps,

lunge forward until your front thigh

is parallel to the floor. Repeat on the

other leg, continuing to lunge forward.

EXERCISE SETS REPS

INCLINE BENCH PRESS* 5 12, 10, 10,

8, 8

DUMBBELL BENCH PRESS 510

INCLINE DB BENCH PRESS** 412

INCLINE DB FLYE 412

PEC-DECK FLYE 412

HIGH- TO LOW-CABLE FLYE

SUPERSET WITH

PUSH-UP

4

4

15

20

*On the final set, do a triple dropset.

**On the final set, do a double dropset.

CHEST WORKOUT

ABEL’S

Shot on location at Matrix Fitness Club, Astoria, NY

GROOMING BY CHRISTIE CAIOLA