By Michael Berg

Muscle & health journal has supplied a application of rapid-fire center exercises for these looking to "get moving" on a weight-training health application or in the event you desire to extend, freshen-up, and increase their exercise session routine. There are one hundred and one photo-illustrated routines that let fans the chance to look on the photograph in the course of a work out to examine their trustworthy following of the regimen. no matter if a amateur or an skilled weight coach, the chapters supply diverse courses for degrees of development in addition to a consultant to designing customized work out platforms. additionally, health and future health are thought of with a presentation on aerobic primer and a function on simple health meals in addition. one hundred and one routines For males offers a whole one-stop get-fit package deal for health fanatics.

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Extra info for 101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster

Sample text

A << SEATED CABLE ROW B START: Using a narrow-grip handle, keep your knees slightly bent with your feet flat on the platform in front of you for stabilization. MOVE: With your torso perpendicular to the floor and your eyes straight ahead, pull the handle toward your midsection, again focusing on driving your elbows back until the handle touches your navel. After squeezing your shoulder blades together at the peak of contraction, slowly return to the starting position, leaning slightly forward with your arms extended at the end of each rep to stretch your lats completely.

Adjust the machine so your back is fully supported and your legs rest comfortably over the edge of the seat; the footbad should touch just above your ankles. Grasp the handles on both sides. MOVE: Flex hard through your thighs, squeeze your quads at the top of the move, then slowly return to the start position, stopping just before the weight stack touches down — not letting the stack touch down helps keep constant tension on your quadriceps. COM 51 101 WOs CHAP 4 8/14/07 4:44 PM CHAPTER Page 52 FOUR LEGS: AT HOME NOT ONLY CAN THIS WORKOUT BE DONE at home, but it’s fast and efficient as well.

You can also use the bar during your arm workouts — a close, reverse grip is a great move for not only for your back but for your biceps as well. #16 EXERCISE SETS 3–4 10 One-Arm Dumbbell Row † 3–4 10-12 Palm-Rotation Row 3–4 10–12 3 10, 8, 6 Bent-Over ReverseGrip Row * If you have a pull-up bar at home; otherwise, go right to the second exercise. << ONE-ARM DUMBBELL ROW (KNEE ON BENCH) This move is the same as the one-arm row depicted on page 35, but instead of keeping both feet planted on the floor, you’ll place the knee opposite your working arm on a flat bench.

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