FeatureFitness & Health

GETTING YOUR BODY READY FOR SUMMER

­Summer is here and if you’re not ready to unveil your abs this will be of interest to you. This routine is designed to get you sculpted in a hurry, and it won’t take too much of your time either.
The workouts are grouped by movement rather than muscle group, so if a station at the gym is busy you can choose a different exercise and receive the same benefits.

 

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THE ROUTINE
This routine is designed to strip away body fat, define your chest, abs, shoulders and arms, as well as increase your overall strength. Combine this workout with a decent diet for six weeks and you will be surprised to see the results at the end of the program.
The way this routine works is that you can use any exercise that fits the bill. For instance, the horizontal row can be substituted with any horizontal rowing movement (e.g. seated row, dumbbell row, inverted bodyweight row). So, if the bench press station is busy you can use the machine press or dumbbell press instead.

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate such as running or cycling)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

 

USING SUPERSETS
Using the first superset in resistance workout 1 as an example

  1. Start with the bench press (or any horizontal pushing exercise) and do 6-8 repetitions.
  2. Then, move straight to the dumbbell row (or any horizontal pulling exercise) and perform another 6-8 repetitions.
  3. Rest for 60-90 seconds.
  4. Repeat for the prescribed number of sets.

You’ll be using supersets to increase the density of your workout (a measure of the amount of work performed in a specific time period). These involve moving quickly from one exercise to another, with little or no rest between.
Rather than resting between sets, you perform an exercise for another muscle group. Compared to workouts that involve resting for several minutes between sets, supersets allow you to get twice as much work done in the same amount of time.

 

RESISTANCE WORKOUT 1

DEADLIFTS:
3 sets x 6-8 repetitions (rest for 2 minutes between sets)

  • Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
  • With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  • After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  • Lower the bar by bending at the hips and guiding it to the floor.

 

deadlift

 

SUPER SET
4 sets x 6-8 repetitions
Horizontal push (e.g. bench press)
Horizontal pull (e.g. dumb-bell row)

 

BENT-OVER DUMBBELL ROW

  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

 

superset1

SUPER SET 2
2 sets x 12-15 repetitions
Vertical pull (e.g. lat pulldown)
Vertical push (e.g. overhead press)

SUPERSET 3
2 sets x 12-15 repetitions
Face Pulls
Bent Over Lateral Raise

FACEPULL
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

 

superset2

 

superset3

 

CORE
2-3 sets x 8-10 repetitions
Ball rollouts

 

core

2-3 sets x 12-15 repetitions
Reverse Ab Curl

 

RESISTANCE WORKOUT 2

Barbell squat 3 sets x 12-15 repetitions (rest for 60-90 seconds between sets)

 

CORE
2-3 sets x 8-10 repetitions
Woodchopper
2-3 sets x 12-15 repetitions
Swiss Ball Crunch

 

WOOCHOPPER

  • Set up a cable pulley station with the single handle attachment so that it rests at chest height
  • Stand perpendicular to the machine — your side should face the weight stack — and grab the handle with the arm that’s furthest from the weight stack. Your arm should be pulled across the front of your body. Stack your free hand on top of the hand that’s already on the handle
  • Take about 3 steps away from the weight stack so that it pulls on your arm and creates tension in your rear delts and upper back.
  • While tightening your core, powerfully pull the cable all the way across your body — hold for 1 second — and SLOWLY bring the weight back to the starting position.
  • There are two HUGE keys to making this as effective as possible:
    • Keep your arms straight the entire time; no bending whatsoever
    • Keep your chest and torso perpendicular to the weight stack the entire time; you should feel the weight pulling your obliques and core. That’s exactly what we want.

 

woodchopper

 

SUPERSET 1
4 sets x 6-8 repetitions
Vertical pull (e.g. pull-up)
Vertical push (e.g. seated dumbbell press)

SUPERSET 2
2 sets x 12-15 repetitions
Horizontal push (e.g. incline dumbbell press)
Horizontal pull (e.g. seated cable row)

SUPERSET 3
3 sets x 8-10 repetitions
Incline Dumbbell Curl
Triceps Pressdown

 

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate such as running or cycling)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

With both workouts, rest for 2 minutes after completing the low rep (6-8) sets and for 1 minute after completing the high rep (8-10 and 12-15) sets.
Finally, for the ‘freestyle’ cardio on Sunday, you could go for a long walk, play some sport or just do the same thing as you did in the week. It’s up to you. Happy honing.

 

WORD: ANKIT SHAKYA | LOCATION PLATINUM FITNESS CLUB NEPAL, EKANTAKUNA

ATHLETE: UTSAB YOUNJAN

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