month workout
TRANSCRIPT
42 Muscle & Body April 2010
Summer Stud Makeover Month 1
THE WORKOUTMonth 1 is Six Days on/One Day off
DAY 1:Chest, hamstrings and calves Exercise Sets/Reps
u ChestIncline dumbbell press 1 warm-up; 2 sets of 9, 7
(plus 3 negative reps per set)*Smith machine incline press 1 drop set of 10, 8, 6Flat-bench dumbbell press 3 sets of 10, 10, 8Flat-bench dumbbell flye (wide) 3 sets of 10, 10, 8Machine dip 3 sets of 12, 10, 8
u HamstringsLying leg curl 1 warm-up; 2 sets of 10
(plus 5 neg.), 7 (plus 3 neg.)3 sets of 12, 10, 8
Seated leg curl 3 sets of 10, 10, 8Stiff-leg deadlift 3 sets of 10, 10, 8
u CalvesCalves off leg press 3 sets of 15, 15, 10Giant sets (3) withDonkey calf raise 15Seated calf raise 15Calf stretch 15
DAY 2:Cardio and absu AbsMachine ab crunch 3 sets of 20Oblique side crunch 3 sets of 20Leg raise 3 sets of 15 repsBar twist 3 sets of 20 reps
u Cardio 30 minutes
DAY 3:Back and trapsu BackWide-grip front pull-down 1 warm-up; 3 sets of 10, 10, 8Bent-over barbell row 3 sets of 10, 10, 8Hammer machine high single-arm row 3 sets of 10, 10, 8Deadlift 2 sets of 8Reverse-grip pull-down 3 pump sets**
u TrapsClose-grip upright row 3 sets of 10, 10, 8Dumbbell shrug 3 sets of 10, 10, 8High-cable trap pull 3 pump sets
DAY 4: Cardio and absu AbsMachine ab crunch 3 sets of 20Oblique side crunch 3 sets of 20Leg raise 3 sets of 15 repsBar twist 3 sets of 20 reps
u Cardio 30–40 minutes
DAY 5:Shoulders and triceps u ShouldersStanding or seated dumbbell press 1 warm-up; 2 sets of 9, 7
(plus 3 neg. reps per set) Single dumbbell front raise 3 sets of 10, 10, 8Dumbbell side lateral (right then left) 3 sets of 10, 10, 8Rear delt pull-back off pec deck 4 sets of 15, 12, 12, 10Cable rear delt pull-back (on bench) 2 sets of 12
u TricepsClose-grip triceps press-down 3 sets of 10, 10, 8Standing cable French press 3 sets of 10, 10, 8Lying French press 3 sets of 10, 10, 8Reverse dip 3 pump sets
DAY 6:Biceps, forearms and quadsu BicepsBarbell curl (wide grip) 1 warm-up; 3 sets of 10, 10, 8Dumbbell hammer curl 3 sets of 10, 10, 8Preacher curl 3 sets of 10, 10, 8Lying cable curl 3 pump sets
u ForearmsWrist curl (off bench) 3 sets of 15, 12, 10Standing reverse wrist curl 3 sets of 15, 12, 10
u QuadsLeg extension 1 warm-up 3 sets of 15, 15, 10Machine squat or Smith squat 3 sets of 15, 15, 10Wide-stance leg press 2 sets of 20, 15Narrow-stance leg press 1 set of 10
DAY 7:Full day of rest
* Negative reps: perform a positive portion of the rep with help from your training partner,then do the negative without assistance.** Pump sets: reps (15–20) with relatively light weights to increase blood flow.
MB0410_32_42HotMakeover_Layout 1 2/24/10 12:25 PM Page 42
02242010122638