By Muscle & Fitness Magazine

Muscle & health journal has supplied a software 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 a hundred and one totally photo-illustrated routines provided virtually one according to each web page unfold. this idea permits the fanatic the chance to look on the photograph in the course of a exercise session to examine their trustworthy following of the regimen. no matter if one is a amateur or an skilled weight coach there's a bankruptcy that specializes in a work out plan only for your growth point. and there's a consultant to designing your individual custom-made work out method. Your health and future health are thought of with part featuring a aerobic primer and there is a characteristic on simple health food, to boot. one hundred and one routines For males offers a whole one-stop get-fit package deal for health fans.

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I press the weight up and over my head at a steady rate of speed — not too fast, and nothing explosive. ” A 34 MUSCLE & FITNESS B BENT-ARM DUMBBELL LATERAL RAISE START: “I begin with the dumbbells to the sides of my thighs with my palms facing my body,” Bob says. ” MOVE: Slowly raise the dumbbells up and out, making sure your elbows are always higher than the weights. Pause a moment at the top before slowly returning to the start. A EZ-BAR UPRIGHT ROW START: “Standing with my knees slightly bent, I hold the bar with my shoulders down and my focus forward,” Bob explains.

For the bent-over row, start light and increase the weight slightly set-to-set. >> For the remaining three exercises, choose a weight with which you can get 12 reps, but is challenging enough that you couldn’t get more than 2–3 reps beyond that if you continued the set. #27 EXERCISE SETS REPS Bent-Over Barbell Row 3 15, 12, 10 Wide-Grip Seated Cable Row 2 12 One-Arm DB Row 2 12 Wide-Grip Pulldown To Front 2 12 A A B B BENT-OVER BARBELL ROW START: Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back.

Pause for a second at the top, squeezing your back muscles hard, then lower the bar back to the start. Don’t let the bar touch down to the floor between reps. Although the athlete is shown here using a raised box, it’s not necessary, as you can also easily do this exercise from the floor. MUSCLE & FITNESS 47 BACK MIKE’S WORKOUT HAWAIIAN MIKE DRAGNA DOESN’T take the laid-back, island-style approach to his back workout. This IFBB pro goes nose-to-the-grindstone with four moves designed to add slabs of thickness while carving in the topography-map detail coveted by bodybuilders (and anyone who wants a more impressive rear view).

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