Muscle & Fitness Australia — November 2017

WORKOUT A

THE QUICK-PACED FAT KILLER

our hard-earned muscles
underneath? Not necessarily,
my friends. Properly packaged,
the resistance training we all
love (even crave) can rip us up
just as fast as it can build us up!
The keys lie in choosing the
right exercises, incorporating
the proper rep range and
arranging your workouts in a
manner that forces the body
to tap into fat stores for energy.
Follow the guidelines here,
and you may never need to
calculate your target heart
rate ever again!

EXERCISE SETS REPS REST BETWEEN

SETS

Alternating barbell lunge 312–15

each leg

60 seconds

Barbell squat 412–15 60seconds

Stiff-leg deadlift 412–15 60seconds

Underhand-grip

barbell bent row

310–12 45–60seconds

Standing military press 310–12 45–60seconds

Narrow-grip bench press 310–12 45seconds

Close underhand-grip

pull-up

2Maxreps 45–60seconds

Incline bent-leg hip raise 3Maxreps 30seconds

NOVEMBER 2017 / MUSCLE & FITNESS 103

GET RIPPED