Full Body : Advanced Programme

FULL BODY  ADVANCED PROGRAMME DUMBBELLS AND AN ADJUSTABLE bench. Just because this is an “advanced” workout doesn’t mean you need any fancy machines. Yes, with minimal equipment, you can thoroughly thrash your body, top to bottom, and spark it to grow like never before. In this workout, we’ve combined top-notch exercises to create multi-dimensional compound moves that’ll energise your neural pathways and engage your muscles in new, innovative ways. >> Take plenty of time to complete this workout the first few sessions. Be patient with the exercises, err on the side of lighter weights at the start, and take ample rest periods — up to three minutes — between sets. As you get more adept at the moves, work on gaining strength in the lifts and shortening your rest period down to 60–120 seconds. #2 EXERCISE SETS REPS DB Squat + Overhead Press 3 10, 8, 6 DB Push-Up + Row 3 10, 8, 6 DB Deadlift + Upright Row 3 10, 8, 6 DB Pullover + Press 3 10, 8, 6 Woodchopper 3 15, 12, 10 DB V-Sit 3 12, 10, 8 Standing Alternate DB Curl 2 10, 8 DB Kickback 2 10, 8 Rest 1–3 minutes between sets. DUMBBELL SQUAT + OVERHEAD PRESS START: Hold two heavy dumbbells at shoulder level. Keep your lower back arched, feet just outside shoulder-width apart, toes pointed out slightly. MOVE: Squat down, holding the dumbbells in position. Pause at the bottom (thighs parallel to the floor), then drive back up to the start. When your knees are almost fully extended, press the dumbbells overhead. Slowly lower the dumbbells back to shoulder level and begin the next rep. DUMBBELL PUSH-UP + ROW START: Place two dumbbells about shoulder-width apart on the floor. From a push-up position (feet 1–2 feet apart), align the weights directly below your shoulders and grip them securely. MOVE: Press up until your elbows are fully extended. Shift your body weight to your right arm and row the left dumbbell up to your left side, then lower it and repeat with the other side. Complete the push-up (lower yourself down) to complete one rep. DUMBBELL DEADLIFT + UPRIGHT ROW START: Grasp two heavy dumbbells with an overhand grip (palms facing your quads), feet shoulder-width apart, knees slightly bent, chest raised, shoulders retracted and your low back slightly arched. MOVE: Complete a traditional deadlift, bending at your knees while lowering your hips toward the floor; at the bottom, you should be in a full squat. As you drive through your legs to return to the start position, extend the movement by adding an upright row. Keep the weights close to your body, pulling them higher than mid-chest level. Your elbows should be higher than your hands during this portion of the movement. Slowly lower the weights to your sides WOODCHOPPER START: Stand with your feet about shoulderwidth apart and grasp a light dumbbell in both hands, holding it outside and above your right shoulder. Flex your knees slightly, taking an athletic “ready” position. Pull your abs in and keep your elbows bent slightly. MOVE: Pull the dumbbell diagonally across your body until it’s beside your left hip. Reverse direction, returning to the start. Repeat for reps, then switch sides. Move deliberately but not explosively (about 2–3 seconds on both the concentric and eccentric portions of each rep). Don’t flex forward with your spine when doing this or any rotational work for the obliques. DUMBBELL KICKBACK See description on "Triceps : Advanced Routine Darrem Charles". DUMBBELL PULLOVER + PRESS START: Grasp a dumbbell in each hand and lie face-up on a flat bench with your feet planted on the floor. Extend your arms toward the ceiling from your shoulders, elbows slightly bent and palms forward. MOVE: Let the weight of the dumbbells slowly pull your arms behind your head as you twist your wrists inward. At the bottom, the dumbbells will be just below the level of the bench. Contract your pecs and lats to pull your arms back up to the start, then bend your elbows to lower the dumbbells toward the outside of your chest. Press them back up and begin the next rep. STANDING ALTERNATE DUMBBELL CURL See description on "Biceps : Advanced Routine Chris Cormier". _ DUMBBELL V-SIT START: Lie face-up on a flat bench. Hold a relatively light dumbbell with both hands, arms fully extended overhead. MOVE: Contract your abs to flex your spine, slowly drawing your hips and shoulders off the bench. Crunch hard until your feet and hands point at the ceiling, and your body is in a “V” position. Return to the start. Source: One of the magazines of MUSCLE & FITNESS