Increasing your protein intake is a big part of this. The obvious first steps are to cut down on fast food, takeaways and booze, and after that it’s all about getting the nutrients needed to build muscle. It’s crucial to back up your work in the gym with a healthy diet. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start. Workout 1: Chest And Triceps 1 Bench pressīend forward from the hips holding a light dumbbell in each hand with palms facing. Try it once and when you smash your first few sets instead of struggling through them, you’ll never need to be convinced of the value of a proper warm-up again. The simplest way to do the latter is to do one or two sets of each exercise from the workout you’re about to do, using either very light dumbbells or an unloaded barbell. It involves doing seven moves like downward dog walk-outs and lunges with rotation that warm up muscles all over the body, then going into workout-specific exercises. Warm UpĪhead of tackling any of the workouts in this plan we highly recommend completing this gym warm-up routine.
Keep each rep smooth and controlled so your muscles – not momentum – do the work. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. X means that part of the move should be done explosively. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.
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To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise.
The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders.Īll four weekly workouts are made up of five moves, which you’ll perform as straight sets, so you’ll simply work through moves 1 to 5 in order. Simply do the workouts in order, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed.
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