Trainer

THE "PERFECT" PROGRAM

Start with the barbell on the supports of a power rack at about shoulder height Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor Now lift the bar off the rack, letting it roll toward your fingers-thls is where It should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar). Squat as low as you can and then drive with your legs to return to the starting position

How It Works

Using the most time-efficient exercises (the squat, dead lift, and dip), our workout minimizes the overall number of moves. This will stimulate the muscles enough to grow without hurting their ability to recover. Each session emphasizes specific parts aimed at strength, muscle gain, and conditioning. Workouts begin with a heavy lift, then move on to fast-paced circuits for a big pump, and finish with a calorie-burning superset designed to leave you gassed.

Directions frequency*

Perform each workout (1.2. and 3) once per week, resting at least a day between each session. time needed» 30-40 min. doit>

Complete all the sets for the first exercise in each workout before moving on. Perform the exercises marked "a," "b." and, sometimes, "c" in sequence, resting as directed between sets, until all prescribed sets are done.

Use the heaviest weight possible for the first exercise. You can probably increase this load as your sets go on

The weight you choose for the 2a. 2b, and 2c exercises should be your 10-rep max (10RM). the heaviest load you can handle for 10 reps on the first set. Stick with that weight for all prescribed sets, doing as many reps as possible with that same weight.

Perform all the exercises with explosive-but controlled—speed.

Start with the barbell on the supports of a power rack at about shoulder height Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor Now lift the bar off the rack, letting it roll toward your fingers-thls is where It should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar). Squat as low as you can and then drive with your legs to return to the starting position

Fitness and Exercise

Fitness and Exercise

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