Men’s Fitness Australia – June 2017

●Body Book Torch fat

How it works

■Think of this as part

strength training, part

conditioning. The varying

degrees of rep ranges will

stimulate your muscles

in new ways, and the

circuit formatting will keep

your heart rate elevated

throughout the entire

routine for maximum

calorie burn. The ideal

situation would be to take

on this challenge with a

training partner so you’re

not completely hogging all

the equipment.

Directions

■Complete each of the

following exercises for 10

repetitions. Immediately

following the last rep of

your exercise, go through

the circuit again but this

time for nine reps. Repeat

this structure all the way

down until you finish at

one rep. Rest as little

as possible. The weight

you choose should be

something you can lift

for 12 to 15 reps.

■

Everyone wants

to make their

workout routines as

efficient as possible

in order to maximise

gains. A ladder-rep

scheme — increasing or

decreasing weight as a

set progresses — is an

effective way to do

that because it pumps

volume into your

workout. Adding a

circuits component to

this down-the-ladder-

styled routine also offers

a cardiovascular benefit

while boosting both

strength and endurance.

The ladder circuit

challenge

Climb out of your gym rut with this sliding-rep scheme.

By Elroy Phillips / Workout by Wyatt Krueger

THE MF FAT-BURNER WORKOUT

EXERCISE #1

DIP

EXERCISE #3

CHINUP

EXERCISE #2

BENCH PRESS

EXERCISE #4

DEADLIFT

124 MEN’S FITNESS JUNE 2017

Suspend your

body over parallel

bars with arms

extended. Lower

your body until

your upper arms

are parallel with the

floor. Drive yourself

back up and hold

at the top for one

second with the

elbows locked out.

Hang from the

chinup bar with

your arms just

outside shoulder

width. Pull

yourself up until

your chin is over

the bar.

Lie on a bench

and grasp the bar

slightly wider than

shoulder width.

Keep a slight arch

in your back as you

lower the bar. When

the bar touches

your chest, drive

your feet into the

floor and press the

weight back up.

Bend your hips

back to reach

down and grasp

the bar. Keeping

your lower back

in its natural arch,

drive your heels

into the floor

and pull the bar

up along your

shins until you’re

standing upright

and fully extended.