Moves and Tips to Build Best Abs

Use these techniques and exercises to start shredding some killer abs

Ab Training Tips

• Training them twice weekly without fail.
• Treating them like any other muscle group rather than an afterthought.
• Slowing the tempo and focusing on both the stretch and squeeze of each exercise.
• Adding more resistance to every abdominal movement so that fewer reps can be performed.
• Taking every set to failure.
• Finding a core of abdominal exercises that I personally “feel” the most and sticking with them.

Preferred Ab Exercises 

• Weighted Floor Crunches
• Cable Crunches
• Seated Crunch Machine
• Hanging Straight and Bent Leg Raises
• Incline Straight and Bent Leg Raises
• Lying Side Crunch
• Cable Side Crunch

This is an outline of the kind of program I 

POWER WEEK

• Weighted Floor Crunches (with up to a 120 lb. DB on my chest): 3-4 x 10-12
• Hanging or Supported Straight Leg Raise (with DB held between feet): 3-4 x 10-12

REP RANGE WEEK

• Cable Crunch: 2-3 x 12-15
• Incline Straight Leg Raise: 2-3 x 15-20
• Lying Side Crunch: 2-3 x 20-25 each side

SHOCK WEEK

• Dropset-Seated Crunch Machine: 2 x 15-20, drop, 8-10
• Superset-Hanging or Supported Bent Leg Raise/Incline Bent Leg Raise: 2 x 15-20 each
• Rest Pause-Cable Side Crunch: 1 x 12-15, rest 10 seconds…max reps, rest 20 seconds…max reps

Try this program yourself utilizing the same exercises I do, or better yet the ones you have personally found most effective. There is no magic formula behind building “bricks” for abs – what it takes is committing to treat them just like any other major muscle group.

The Best Running Shoes for Men

Best Road Running Shoe

Saucony Progrid Guide 5 ($100)

HEIGHT: 33.6 mm (heel); 24.8 mm (forefoot)
WEIGHT: 10.2 oz (M); 8.4 oz (W)

Talk about a weight-loss program: The Guide 5 shed almost two ounces from its previous version, but didn't lose a shred of shock absorption. Tests showed that it's just as supportive as earlier models. Saucony got more with less by lowering the heel-to-toe drop (which testers say helped them run on their forefeet); and using lighter rubber on the outsole. Our only complaint: Shoelaces that are too long.

BOTTOM LINE: For many runners, the Guide 5 provides nearly as much as the Etonic DRP Epic, but in a lighter and more flexible shoe.

Best Shoe for Overall Comfort

Asics Gel Kayano ($150)

HEIGHT: 36.9 mm (heel); 26.9 mm (forefoot)
WEIGHT: 11.7 oz (M); 9.7 oz (W)

Simply put, the Kayano is a titan. Over its 18 iterations the shoe has consistently performed well for many runners. This latest version earned higher scores than any other shoe in our test for comfort, cushioning, and stability. The shoe feels like a padded boxing glove that you can use to pound out mile after mile, pain-free. (Runners who've struggled with piriformis syndrome or chronic foot pain should enjoy the cushy, protected ride.) And testers raved about the fit—especially in the rearfoot, where a new external heel counter keeps a firm grip on your heel while wrapping your Achilles in cushy padding and soft fabric. Even with the addition, the Kayano is a half-ounce lighter than its previous version.

BOTTOM LINE: Surprisingly light, it delivers maximum protection.

Best Long-Distance Running Shoe

Brooks Trance 11 ($140)

HEIGHT: 36.0 mm (heel); 25.5 mm (forefoot)
WEIGHT: 12.5 oz (M); 10.2 oz (W)
Brooks essentially has made three different versions of the Trance, each with a varying amount of foam density in the midsole. There's a firmer version for midsize guys (men up to a size 10.5 foot), and the even-bigger guys get the firmest, most dense foam of all. (Note: The cushioning and flexibility scores to the right reflect a men's size 9.) The result? Each pair of the Trance feels like it's made just for you. Because, in a way, it is.

BOTTOM LINE: A shoe suited for bigger runners with normal to flat arches.

Best Shoe for Beginners

Asics Gel Excel 33 ($120)

HEIGHT: 33.4 mm (heel); 24.5 mm (forefoot)
WEIGHT: 10.7 oz (M); 9.0 oz (W)

It's rare that a shoe can provide this much cushioning and still be flexible. Usually, the extra padded protection makes the midsole hard to bend. But Asics placed deep flex grooves in the outsole of the Excel that allow runners of all sizes to bend the forefoot with ease, providing a smoother, more energy-efficient toe-off. The shoe doesn't have many stability features, which is great for high-arched runners who don't need motion correction.

BOTTOM LINE: High-arched runners who want a flexible forefoot, look here.

Best Shoe for Heavyset Runners

Mizuno Wave Creation 13 ($150)

HEIGHT: 36.6 mm (heel); 24.9 mm (forefoot)
WEIGHT: 12.7 oz (M); 9.6 oz (W)

Are you a heavy-set runner looking for firm footing with each step? Then check out the Creation 13. It absorbs the weight of beefier runners without feeling mushy. That's due to a nontraditional midsole featuring two plastic plates separated by rubber shock absorbers. Many testers raved about the shoe's upper, which is extremely flexible and conforms to almost any foot type. One recurring complaint: Color bleeds from the shoe's fabric and stains socks.

BOTTOM LINE: Offers excellent stability and locks the arch snugly.

Best Minimalist Running Shoe

New Balance Minimus Zero ($110)

HEIGHT: 12.3 mm (heel); 10.7 mm (forefoot)
WEIGHT: 6.1 oz (M); 4.6 oz (W)

The lightest shoe in this guide, the Minimus feels like a sock with an outsole. The synthetic mesh upper wraps the arch well, but opens up to provide a little breathing room through the toes. But it's not as wide as the other minimal shoes in this guide. The shape and fabric earned high marks from wear-testers for comfort. Only efficient runners should log a lot of miles in these shoes.

BOTTOM LINE: The Minimus Zero offers a barefoot-like experience; also works as a racing flat.

Best Shoe for the Money

Brooks Pure Flow ($90)

HEIGHT: 28.7 mm (heel); 24.8 mm (forefoot)
WEIGHT: 9.0 oz (M); 7.1 oz (W)

You know when something just feels right? That's how a number of testers described their first run in the Flow. Runners with normal arches seemed especially fond of the fit—six normal-arched runners gave the Flow their highest-possible performance rating. Our tests attribute the love to high-quality foam in the midsole, which provides a comfortable, cushioned ride despite the shoe's low profile. The shoe is built on an "anatomical" last, meaning it has a roomy toebox that is designed to let your toes splay out naturally, as if you were barefoot. But the Flow isn't nearly as wide as other "natural" shoes like Altra's The Instinct.

BOTTOM LINE: A lightweight yet durable shoe that's a steal at its price point.

Best Shoe for Turning Heads

Asics Gel-Noosa Tri 7 ($120)

HEIGHT: 32.2 mm (heel); 21.9 mm (forefoot)
WEIGHT: 10.3 oz (M); 8.5 oz (W)

We don't usually talk about a shoe's color, but—dang. The Noosa's flashy pigments are definitely a conversation starter. And did we mention the shoes glow in the dark? But once you get past the flash, this is a performance machine. It's lightweight, flexible, and supportive, and provides enough cushioning to cover any distance you take on. The Tri 7 is designed for triathletes and includes several tri-friendly features, like a sewn-in tongue and a comfortable, mostly seamless upper so you can wear it without socks. Extra ventilation helps keep your feet dry but can lead to chilly toes if you run in cold climates.

BOTTOM LINE: Light, cushioned—and snazzy for the competitive racer.

Best All-Around Running Shoe

Saucony PowerGrid Triumph 9 ($130)

HEIGHT: 34.1 mm (heel); 26.4 mm (forefoot)
WEIGHT: 11.0 oz (M); 9.4 oz (W)

Big guys, look no further. While the Triumph earned generally positive reviews from all who tested it, men weighing 170 pounds or more were especially enthusiastic about this shoe. Saucony added padding to the Triumph, giving the heavier runner a softer, more comfortable ride up front. The shoe also now has Sauc-Fit, which locks the foot on the platform for a better fit. But the change comes at a cost: This Triumph is a lot less flexible than previous versions. Slim striders may find the shoe not as responsive as it used to be; expect a tougher time getting the front of the shoe to bend with your toes.

BOTTOM LINE: Forefoot-strikers can expect more protection in this update.

The ultimate beach-body workout

Get ripped for the beach in six weeks with this simple routine

Get a beach body in your lunch hour

Will you be ready to unveil your abs when the summer sun finally emerges? The workouts are relatively short so you should be able to squeeze them into a lunch hour if necessary. They are also grouped by movement rather than muscle group, so if the gym is busy you can quickly choose another exercise. Whether you're vacationing, staycationing, or just want a great new routine, read on for your foolproof plan to a stacked summer.

The routine

This routine is designed to strip away body fat, define your chest, abs, shoulders and arms, as well as sending your strength level soaring. Combine it with a decent diet for six weeks and you'll have a beach-ready body to be proud of.

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate – eg. cycling or running)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

Pragmatic performance

The way this routine works is that you can use any exercise that fits the bill. For example, with the horizontal row you can substitute any horizontal rowing movement (e.g. seated row, dumbbell row, inverted bodyweight row). So if the bench-press station, for example, is busy, you can just use the machine press or dum-bell press instead. If all the horizontal pressing equipment is busy, you can just do press-ups instead. Feel free to change the days to suit your schedule, but try to leave at least two days between the resistance workouts.

How do you do supersets?

Using the first superset in Resistance Workout 1 as an example...

1. Start with the bench press (or any horizontal pushing exercise) and do 6-8 repetitions.
2. Then, move straight to the dumbbell row (or any horizontal pulling exercise) and perform another 6-8 repetitions.
3. Rest for 60-90 seconds.
4. Repeat for the prescribed number of sets.

You'll be using supersets to increase the intensity of your workout. These involve moving quickly from one exercise to another, with little or no rest between. Rather than resting between sets, you perform an exercise for another muscle group. Compared to workouts that involve resting for several minutes between sets, supersets allow you to get twice as much work done in the same amount of time.

Resistance workout 1

Deadlift 3 sets x 6-8 repetitions (rest for 2 minutes between sets)

SUPERSET 1
4 sets x 6-8 repetitions
Horizontal push (e.g. bench press)
Horizontal pull (e.g. dumb-bell row)

SUPERSET 2
2 sets x 12-15 repetitions
Vertical pull (e.g. lat pulldown)
Vertical push (e.g. overhead press)

SUPERSET 3
2 sets x 12-15 repetitions
Face Pulls
Bent Over Lateral Raise

CORE
2-3 sets x 8-10 repetitions
Ball rollouts

2-3 sets x 12-15 repetitions
Reverse Ab Curl

Resistance workout 2

Barbell squat 3 sets x 12-15 repetitions (rest for 60-90 seconds between sets)

SUPERSET 1
4 sets x 6-8 repetitions
Vertical pull (e.g. pull-up)
Vertical push (e.g. seated dumbbell press)

SUPERSET 2
2 sets x 12-15 repetitions
Horizontal push (e.g. incline dumbbell press)
Horizontal pull (e.g. seated cable row)

SUPERSET 3
3 sets x 8-10 repetitions
Incline Dumbbell Curl
Triceps Pressdown

CORE
2-3 sets x 8-10 repetitions
Woodchopper

2-3 sets x 12-15 repetitions
Swiss Ball Crunch

With both workouts, rest for 2 minutes after completing the low rep (6-8) sets and for 1 minute after completing the high rep (8-10 and 12-15) sets.

Finally, for the 'freestyle' cardio on Sunday, you could go for a long walk, play some sport or just do the same thing as you did in the week. It's up to you.
Happy honing.

300 Rise of an Empire - First Trailer

In theaters March 2014.

Based on Frank Miller's latest graphic novel Xerxes, and told in the breathtaking visual style of the blockbuster "300," this new chapter of the epic saga takes the action to a fresh battlefield—on the sea—as Greek general Themistokles attempts to unite all of Greece by leading the charge that will change the course of the war.

"300: Rise of an Empire" pits Themistokles against the massive invading Persian forces led by mortal-turned-god Xerxes, and Artemisia, vengeful commander of the Persian navy.

Conquer pain to upgrade your fitness level

Yes, pain hurts, but it can also be a sign that your body is becoming stronger. Reveal which pains to crave and which to crush for optimal fitness.

Hammer your body to stay strong

Delayed Onset Muscle Soreness strikes 24 to 72 hours after a punishing exercise session, like a delayed muscular hangover.

Crave it DOMS is due to muscle damage and your body's inflammatory response. It's a sign your muscles are adapting to new activity, giving you increased strength.

Push through (gently) Although your muscles need time to rebuild, DOMS isn't an excuse to skive. Gentle exercise in the affected muscles offers short-term pain relief. If you're suffering after a 10K, you'll feel better after a gentle jog. A massage two hours after your workout also helps. Apply pressure into the core of the affected muscle in a circular action. This ensures an even blood flow for a faster recovery. So you can punish yourself all over again.

Unpick your stitch and run further

The dreaded stitch is an intense stab under your lower rib cage, as if someone slipped a carving knife into your side.

Crush it, the stitch occurs when your peritoneal ligaments, which hang from the diaphragm, become stressed as your torso twists during exercise. It disrupts your session and slows your running. In other words, sew it up.

Love your ligaments: avoid chest-only breathing and instead take deep 'belly breaths". This lets your diaphragm lower and ligaments relax, preventing the spasms that cause the damage. After two minutes, alternate your breathing. Exhale only when the leg on the opposite side to the stitch hits the ground. This reduces stress on the ligaments and relieves pain.

Endure the flames for fitness

Immediate muscle burn feels like being injected with sulphuric acid.

Crave it, when you feel that burn, you're working just below or at your lactate threshold. Hit it often and you'll push your threshold, making you faster and increasing your rate of fat-burning.

Light a fire To work out your lactate threshold, run for 30 mins at a pace that leaves you exhausted. Wear a HR monitor and take an average reading for the last 20 mins of your run. That should be your target in cardio exercise from now on. Sprint up a gentle hill at 90% of all-out effort for one minute. The interval is your jog back down. Repeat six times and feel lactic acid seep in.

If your fitness plateaus, or you're training for an endurance event, work at 120-140% of lactate threshold three days a week, for five weeks. Athletes who did this improved their ability to buffer the chemicals that cause your muscles to produce lactic acid by 25%. 

Explore your limits... occasionally

Exercise-induced nausea is a feeling akin to boozing.

Crush it, this occurs when you have low blood sugar from dehydration, over-hydration or over-exertion.

Your move: push yourself to this level rarely. For instance, when training for a triathlon, you need to be properly hydrated and well-fuelled. I recommend a high-carb snack such as a muesli bar an hour before you start. Then, if you're feeling lousy, it's only because you've pushed yourself. And funnily enough, that's got to feel good.

Get the shakes and get stronger

Your muscles shake under pressure.

Crave it, the achy-breaky shake occurs when nerve cells that control your muscles drop out of service due to fatigue.

Rest, then repeat It's a sign you've put your body through something it's not accustomed to. But take heart: the more regular your exercise, the more your neurons and muscle fibres will adapt, leading to less twitching. Increase your rest between sets to 3 mins and repeat your workout an extra day per week. This will train your body to cope with the workouts, so your muscles repair and expand sooner. But don't go over-board. Push too hard and you could damage the muscle it's best to stop and stretch before continuing, or drop to a lighter weight. After all, you'll get nowhere with a broken elbow.

Burn fat, build muscle

Achieve the impossible – lose weight while adding muscle

Burn fat, build muscle

Like most blokes, you've probably been reminded by your other half of men's inability to multi-task. Totally untrue. It's often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals. Read on to find out how to tighten your sleeves and loosen your jeans.

How it works

You'll alternate between weeks of heavy weights and low repetitions to build muscle and low weights and high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with the "Get ripped" meal plan and you'll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking your absolute best.

Get muscle workout

Do this low-repetition, high-weights programme for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you're fully recovered and constantly increase the weights you're lifting. 

EXERCISES                     

Monday: chest and abs

Bar-bell bench press               
Sets: 5
Rep: 12,8,6,4,12
Incline dumb-bell press
Sets: 4
Reps: 8,6,6,6
Flat flye
Sets: 4
Reps: 8,6,6,6
Dips
Sets: 4
Reps: 8,6,6,6
Weighted sit-up
Sets: 5
Reps: 10               
Standing cable crunch  
Sets: 4
Reps: 8           

Tuesday: legs

Bar-bell squats   
Sets: 5
Reps: 12,10,8,8,6
Dumb-bell lunge               
Sets: 4
Reps: 12,12,12,12
Leg press                   
Sets: 4
Reps: 10,8,6,6
Leg extension          
Sets: 4
Reps: 12,12,12,12
Bar-bell straight leg deadlift   
Sets: 4  
Reps: 12,8,6,6
Lying leg curl               
Sets: 4
Reps:8,8,8,8
Donkey calf raise
Sets: 5
Reps: 12,10,10,8,12

Wednesday: arms

Underhand pull-ups
Sets: 5
Reps: 10
Alternating bicep curl   
Sets: 4
Reps: 12,8,8,8
EZ bar curl      
Sets: 4
Reps: 12,8,6,6
Lying triceps extension          
Sets: 5      
Reps: 10,8,8,8
Cable pushdown
Sets: 4
Reps: 8,6,6,6
Dumb-bell overhead extension   
Sets: 4
Reps: 8,6,6,6

Thursday

Rest day

Friday: shoulders and abs

Seated dumb-bell shoulder press     
Sets: 5
Reps: 12,10,8,8,6
Bent-over lateral raises      
Sets: 4
Reps: 12,8,8,8
Front raise                  
Sets: 4
Reps: 10,8,8,8
Lateral raise      
Sets: 4
Reps: 12,10,10,10
Smith machine upright row  
Sets: 4
Reps: 12,8,8,8
Medicine ball Russian twist      
Sets: 4
Reps: 10,8,8,8
Weighted leg raise  
Sets: 4
Reps: 12,10,10,10

Saturday

Rest day

Sunday

Rest day or a light cardio day

Do 10 minutes each on the rowing machine, bike and elliptical cross trainer.

Get ripped workout

Do this high-repetition programme for weeks 2,4,6,8,10 and rest for no more than 15-20 seconds between sets to keep your heart pumping and sweat dripping.

EXERCISES

Monday: back and biceps

Lat pull-down  
Sets: 5
Reps: 12
Bar-bell bent-over rows   
Sets: 4
Reps: 12
Seated rows   
Sets: 4
Reps: 15
Standing one arm cable row      
Sets: 4
Reps: 15
Standing bar-bell curl       
Sets: 5
Reps: 12
EZ bar curl          
Sets: 4
Reps: 12
Cable rope curl              
Sets: 4       
Reps: 20

Tuesday: legs and abs

Smith machine front squat          
Sets:  5      
Reps: 12
Dumb-bell straight leg deadlift  
Sets: 4
Reps: 12
Leg press               
Sets: 4
Reps: 15
Lying leg curls      
Sets: 4
Reps: 15
Leg extension           
Sets: 4
Reps: 15
Calf raises          
Sets: 5
Reps: 20
V-up                       
Sets: 4
Reps: 20
Roll-out  
Sets: 4
Reps: 15

Wednesday:

cardio machines

Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

Thursday: chest and abs

Bar-bell bench press       
Sets: 5
Reps: 12
Smith Machine incline press       
Sets: 4      
Reps: 12
Smith Machine decline press       
Sets: 4      
Reps: 15
Pull-over                  
Sets: 4      
Reps: 12
Leg raises                  
Sets: 5      
Reps: 20
Cable woodchop               
Sets: 4      
Reps: 15

Friday: shoulders and triceps

Clean and jerk              
Sets: 5       
Reps; 12
Dumb-bell lateral raise           
Sets: 4      
Reps: 12
Dumb-bell front raise          
Sets: 4      
Reps: 15
Bent-over lateral raise           
Sets: 4      
Reps: 15
Dumb-bell upright row          
Sets: 4       
Reps: 12
Cable pushdown              
Sets: 4      
Reps: 20
Kickback                  
Sets: 4      
Reps: 12
Bench dip               
Sets: 4      
Reps: 12

Saturday

Rest day

Sunday:

Cardio machines
Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace.

Three steps to full-body agility

Expand your chest

Scapular retraction

Sit in a chair with your hands on your hips and your feet flat on the floor. Raise your chest towards the ceiling, looking straight ahead. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10-15 secs. That’s 1 rep. Do 10 reps.

Target legs and torso

Back lunge and twist

Stand with your feet together, then step back with your right leg and bend your left knee to 90 degrees. Twist your torso to the left, extending your arms horizontally. Repeat with your left leg, twisting your trunk to the right. Do 10 reps with each leg.

Hit core and calves

The inchworm

Start in a press-up position. Walk your feet towards your hands until the stretch in your legs starts to feel uncomfortable. Keeping your feet still, slowly walk your hands forward until you’re back in press-up position. Do this 5-10 times.

The Rock’s Workout Playlist

From Muscle & Fitnes

Eminem – Till I Collapse 

Living Colour – Cult of Personality

Tupac – Ghost

Metallica – Enter Sandman

Jay-Z – Moment of Clarity

Public Enemy – Can’t Truss It

Hank Williams Jr. – A Country Boy Can Survive

Trick Daddy – Where U From

Tupac – Hell 4 A Hustler

Godsmack – I Stand Alone

The Rock, Dwayne Johnson’s Workout Routine And Diet

Monday, Wednesday, Friday Dwayne Johnson, The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.

• Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

• Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

The Rock Dwayne Johnson Sample Cutting Diet

• Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
• Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
• Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
• Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
• Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
• Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock Dwayne Johnson Sample Muscle Building Diet

• Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
• Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
• Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
• Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
• Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
• Meal 6 – 10 oz cod, 2 cups rice, salad
• Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil

The Rock, Dwayne Johnson, Muscle Building Workout Routine

This is a muscle building workout routine used by The Rock, Dwayne Johnson.

• Day 1 – Shoulders
• Day 2 – Back
• Day 3 – Legs
• Day 4 – Arms
• Day 5 – Chest

Day 1 – Shoulders

• Seated Military Press Machine – 3 sets x 21 reps
• Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
• Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
• Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
• Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

• Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• One Arm Seated Row Machine – 4 sets x 12 reps
• Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

• Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
• Smith Machine Lunge – 4 sets x 8 reps per leg
• Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
• Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms

• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
• Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
• Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
• One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest

• Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
• Cable Crossover – 4 sets x 12 reps
• Push Ups – 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.