True Muscle
Follow the workout plan Joe used to develop his body and become Hollywood’s leading muscle man. Limit yourself to three sessions a week with one day’s rest in between. Keep moving throughout the session for maximum fat burn.
1. Abs circuit
After a gentle warm-up on a cardio machine, complete one round of this abs circuit. Do not rest between exercises. It will hurt, but you’ll be done in only a few minutes.
Stand with your hands on your hips, feet shoulder-width apart. Pivot at the waist, rolling your upper body down and round and back up to the start position. Then repeat on the other side.
B. Lateral scissor x 15 each side
Lie on a mat. Tighten your core to push the small of your back into the floor and raise your heels about a foot off the ground. Push your legs out in a V-shape, then cross them in a scissors movement, with the right leg above the left. Then reverse.
C. Alternating crunch x 25 each side
Lie on a mat with your knees bent and heels resting on a bench. Push the small of your back into the floor, hands by your ears and shoulders off the mat. Tighten your abs to pull your right elbow towards your left knee. Repeat on the other side.
D. Raised feet crunch x 15 reps
Start with your feet raised on a bench (as before). Draw your head up towards knees and lower to the start position. Focus on form rather than speed: you should really feel the strain in your upper abs.
2. 7×7 10min superset
Set the timer on your watch to 10min. This is your time limit to complete the following superset. Take as much or little rest as you like between sets – but you must aim to finish within the 10min. Perform 7 reps of exercise A, followed by 7 reps of exercise B. Repeat 7 times.
A: Clean and press x 7Â
Load up a barbell and stand in front of it, with your feet shoulder-width apart. Squat down and hold it with a wide, overhand grip. Drive upwards, pulling the bar vertically up towards your chest. Drop your hands underneath it so that you are holding it below your chin, then drive it up with your arms so you are holding it above your head, arms straight. Return to start position.
B: Hammer pull-up x 7
Stand below a chin-up bar. Hold it with your palms facing away from you. Keeping your core tight, pull hard until your chest is level with the bar, then return to the start position. If you can’t complete 7 pull-ups, use a lat pull-down machine, or an assisted chin-up machine. Either way, you should be close to failure at 7 reps.
3. Isolation supersets
Take a 5min breather after the 7×7 superset to peel yourself off the floor. Perform the following isolation supersets with no rest between moves, but 1min rest between each set.
1. TRI-SET x 4 SETSÂ
A. Two-handed seated row x 12Â
Sit on a seated-row machine. Hold the handle in both hands. Keep your back straight, squeeze with your shoulder blades and pull the handle in to the centre of your chest. Then return to the start position.
B. Skull-crusher x 12
Lie on a bench holding a loaded EZ-bar (or a barbell) above your chest, with your arms straight and palms facing your feet. Bend your elbows to lower the bar until it is an inch from your forehead. Then use your triceps to pull it back up to the start position.
C. EZ-bar bench press x 12
Lie on a bench holding a loaded EZ-bar against your chest, with your hands as close together as possible. Now push it vertically upwards, concentrating on using your triceps and the centre of your chest to press it. Then return to the start.
1. SUPERSET x 4 SETS
Sit on the lat pull-down machine with a handle that allows you to hold your hands no more than 12 inches apart, palms facing forwards. Pull down hard until the handle touches your solar plexus. Then return to the start position.
B. Triceps bench-dip x 20
Line up two parallel benches with about a metre between them. Put your heels together on one bench, and lever yourself upwards on the other, with both hands behind you, palms facing backwards. Keep your back straight and your knees bent, then bend your elbows to lower yourself until your backside is almost (but not quite) touching the floor. Too easy? Put a weight plate on your lap.
(mensfitness.com)
My fiance is more fitter than this and he can do 400m in a minute and i think he said 100m in 12 secondsÂ
Thanks
“More fitter” indeed! Â Why didn’t he participate in the Olympics if he is that good? The photos in the article are posed for illustration only. Â They don’t reflect the fitness of the model.
There is no english as ‘more fitter than’, Mushota. Its either more fit or fitter than.
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