The Men's Fitness Exercise Bible: 101 Best Workouts to Build Muscle, Burn Fat, and Sculpt Your Best Body Ever!
Language: English
Pages: 368
ISBN: 0989594017
Format: PDF / Kindle (mobi) / ePub
Build muscle, burn fat, and sculpt the body you want—wherever, whenever you want—with the world’s most respected fitness experts as your personal trainers.
THERE ARE NO MORE EXCUSES
With The Men’s Fitness Exercise Bible, you will always have time to get in great shape—even if you only have no time at all. You will always have the equipment you need—even if you have no equipment at all. You will never grow bored or stop seeing progress—and your workout will never become routine.
Whether you have access to an upscale gym or just a dumbbell in your garage, whether you’re an elite athlete or a complete beginner, there’s a workout in this book—101 of them, in fact—that will get you bigger, stronger, and leaner. Discover how to accomplish in 8 minutes what most people do in 80—because top exercise pros give you only the most effective and efficient workouts in the world. The Men’s Fitness Exercise Bible gives you:
• Routines for barbells, dumbbells, bands, machines, a suspension trainer, and body weight alone
• Muscle and strength building full-body workouts, plus body-part-specific, and upper/lower split routines
• Fat-burning, heart-strengthening cardio workouts for all the most popular machines—treadmill, elliptical trainer, stationary bike, rower, and more
• Expert programming from the world’s best trainers, including explanations of how the workouts were designed to build muscle, burn fat, or increase endurance so you learn what works and why
• Over 1000 different exercises with complete descriptions so you master perfect form
• Complete, scientifically proven nutrition plans for muscle gain and fat loss
No matter where you are, no matter what your goals, the perfect workout is at your fingertips. The Men’s Fitness Exercise Bible will keep you burning fat, sculpting new muscle, and making great gains for life.
Discover how to make the world your gym!
Praise for The Men’s Fitness Exercise Bible
“This reminds me of training I did in my early bodybuilding days in Austria. Simple programs like this have always worked and always will. Sean has put together a fantastic collection of workouts.”—Arnold Schwarzenegger, 7-time Mr. Olympia, Governor of California, and terminator
HOW IT WORKS This workout can be combined with the previous two for a three-day-per-week program done in the order shown. Or, combine it with either one of the two previous workouts and alternate them throughout the week. * * * DIRECTIONS Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. If you can’t perform 10 reps for a particular set, do as many as you can without going to failure (end the set with one or two reps
our amazing photo crew—Beth Bischoff, Antonio Rodriguez, Nate Mumford, Holly Eve Landfield, Jamie Slater, and Jennifer Fleming—whose patience and attention to detail ensured that hundreds of exercises were shot correctly. Props to Men’s Fitness staffers Emily Luppino, Michael Schletter, and especially to Cat Perry, Shawn Perine, Brian Good, and Jane Seymour for your toughness over many long days and late nights. To Jim Smith and Ben Bruno, thank you for traveling the many miles required to tech
head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up. 2B DIP SETS: 4 REPS: 12–15 REST: 0 SEC. Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor. 2C LAT STRETCH SETS: 4 REPS/TIME: HOLD FOR 30 SEC. (EACH SIDE) REST: 30 SEC. Grasp a
until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Step forward with your rear leg to perform the next rep. 3 SINGLE-LEG BACK EXTENSION SETS: 2 REPS: 12–15 (EACH LEG) REST: 60 SEC. Lock one leg into a back extension bench and cross your hands in front of your chest, or if possible, hold a weight plate against the back of your head. Allow your torso to bend forward so that your hips are bent almost 90 degrees, but do not lose the arch in your lower
and walking trains them hard. So does a deadlift, where they stabilize your shoulder girdle while you extend your hips—but we threw in a shrug at the top for good measure. * * * DIRECTIONS Complete all sets for one exercise before going on to the next move. 1 FARMER’S WALK SETS: 5 REPS: WALK FOR 150 FEET REST: 60 SEC. Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to