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Men's Fitness, August, 2005

There are lots of ways to design an effective workout, but we've taken the guesswork out by providing you with a sample program (see pages 116 and 120) that follows all the principles of our Fat-Loss Formula at once. Simply follow it for the next four weeks and watch your muscles swell as your belly shrinks.

FREQUENCY: Alternate between two different workouts--Workout A and Workout B--three days a week, resting at least a day between each. So in the first week, you might do Workout A on Monday and Friday, and Workout B on Wednesday. In the second week, you'd do Workout B on Monday and Friday, and Workout A on Wednesday.

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HOW TO DO IT: Perform each pair of exercises (1A and 1B, 2A and 2B, etc.) as alternating sets, resting one minute between each set until you've completed the prescribed number of sets for each. (So you'll do one set of 1A, rest, then one set of 1B, rest again, and so on for all the prescribed sets.) Follow the same procedure for every pair.

* In Workout A, do four sets of 5-7 reps for each exercise. In Workout B, do three sets of 10-12 reps for each exercise.

WEIGHT: Choose the heaviest weight you can that allows you to complete all the prescribed reps for each exercise.

WORKOUT A

FRONT SQUAT 1A * sets: 4 reps: 5-7

BARBELL ROW 1B * sets: 4 reps: 5-7

BENCH PRESS 2A * sets: 4 reps: 5-7

GOOD MORNING 2B * sets: 4 reps: 5-7

CHINUP 3A * sets: 4 reps: 5-7

DUMBELL PSH PRESS 3B * sets: 4 reps: 5-7

WORKOUT B

DUMBELL STEP UP 1A * sets: 3 reps: 10-12

HAMMER CURL TO PRESS 1B * sets: 3 reps: 10-12

SINGLE-ARM DUMBELL ROW 2A * sets: 3 reps: 10-12

INCLINE DUBMBELL BENCH PRESS 2B * sets: 3 reps: 10-12

PULLOVER TO TRICEPS EXTENSION 3A * sets: 3 reps: 10-12

ROMANIAN DEADLIFT 3B * sets: 3 reps: 10-12

Mix it up

Men's Fitness, August, 2005

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