Sculpt your body from every angle with this muscle-building, fat-melting workout
By Mike Robertson, C.S.C.S, Men's Health
YOUR 4-WEEK MUSCLE PLAN
Alittle more muscle goes a long way, especially as you become leaner. That's why this workout focuses on the big stuff: big muscles, big weights, big calorie burn, big payoff. It all helps you addserious size to your chest, back, legs, and arms, while finishing off the flab that covers your abs. Use this routine for 4 weeks and you'll be on your way to looking as fit as an action star. (Don't befooled by the seven worst muscle myths.)
Do three workouts a week, alternating between workout A and workout B. (You'll do each workout six times in 4 weeks.) In each workout, do alternating sets ofeach exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1½ to 2 minutes. Then do 1 set of the second exercise and rest again for 1½ to 2 minutes. Repeat untilyou've done 3 sets of each exercise in a pair. Then move on to the next pair.
Barbell deadlift (5 reps)
Bend at your hips and knees and grab the bar using an overhand grip. Your lowerback should be slightly arched and your arms straight. Without allowing your lower back to round, stand up with the barbell. Pause momentarily, and then lower the bar to the floor. (Learn nine secretsfor bigger, stronger muscles.)
Chinup (6-8 reps)
Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm's length. Now squeeze your shoulder blades down and back, bend yourelbows, and pull the top of your chest to the bar. Pause, slowly lower your body back to the starting position, and repeat.
Barbell split squat (6-8 reps each leg)
Hold a barbell across your upperback and stand in a staggered stance, your left foot in front of your right. Keeping your torso upright, lower your body until your front knee is bent 90 degrees. Then push yourself back to the...