Getting back to Home Grown Muscle from the Men's Health series. I've done the first five series, did the last one a year ago and then laid off workouts. Last month was the workout from Mens Journal to get back into shape. After doing HGM again, I remember how bad this workout will kick your butt! I can bearly lift my arms now.
Washboard-Worthy
Phase 6 of our 10-part home-or-gym workout series. Find your abs with our belly-busting plan
Workout A
Complex 1: Hybrid
Barbell Hang Clean/Front Squat/Push Press
Step 1: Hang Clean
Grab a barbell with a shoulder-width overhand grip and hold it in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment (slightly arched).
Shrug your shoulders as you pull the bar up as hard as you can. You should rise up on your toes as you do this. <* />
When the bar reaches chest level, bend your knees again, rotate your forearms from the elbows, and bend your wrists so they go around the bar as you "catch" the bar on the front of your shoulders.
Step 2: Front Squat
Without changing the position of your arms, lower your body until your thighs are parallel to the floor.
Step 3: Push Press
Drive yourself up with your legs as you thrust the weight toward the ceiling until you're up on your toes and your arms are straightened above you.
Lower the bar back down to the starting position, described in Step 1. That's one repetition.
Barbell: Same/Dumbbell: Dumbbell Hang Clean/Front Squat/Push Press
Complex 2: Hybrid
Romanian Deadlift/Bent-Over Row
Step 1: Romanian Deadlift
Grab a bar with an overhand grip that's just beyond shoulder width. Stand holding the bar at arm's length against the front of your thighs. Your feet should be shoulder-width apart, your knees slightly bent, and your eyes focused straight ahead.
Without changing the angle of your knees, slowly bend at the hips as you lower the bar just below your knees. Keep your head and chest up and your lower back flat or slightly arched.
Complex 3: Superset
Lat Pulldown
Grab the bar with a "false" overhand grip that's just beyond shoulder-width. A false grip means you place your thumb on top of the bar, alongside your index finger, rather than wrap it around the bar.
Pull the bar down to your chest.
Pause, then slowly return to the starting position.
Barbell: Barbell Pullover/Dumbbell: Dumbbell Pullover
Dumbbell Incline Piston Press
Grab a pair of dumbbells and position yourself on your back on a Swiss ball so your torso is at a 45-degree angle from the floor.
Hold the dumbbells just outside your shoulders at about jaw level, with your palms facing forward.
Press one dumbbell overhead so the weight is above your chin at the top of the move. As you lower it, press the other one up.
Continue to alternate until you finish the set.
Barbell: Barbell Incline Bench Press/Dumbbell: Same
Monday, February 6, 2006
Home Grown Muscle, Phase 6 (B)
Workout B
Complex 1: Hybrid
Barbell Split Squat/Overhead Press
Step 1: Barbell Split Squat
Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back.
Stand in a staggered stance with your feet about 4 feet apart, your left foot in front of your right.
Lower your body until your front knee is bent 90 degrees and your other knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
Step 2: Overhead Press
Drive yourself up with your legs as you thrust the weight toward the ceiling until you're up on your toes and your arms are straightened above you.
Lower the bar to the starting position, described in Step 1. That's one repetition. Alternate the forward leg in each set.
Barbell: Same/Dumbbell: Dumbbell Split Squat/Overhead Press
Complex 2: Superset
Reverse Pushup
Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder-width overhand grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders.
Keeping your body rigid, pull your chest to the bar.
Pause, then lower yourself to the starting position. Barbell: Same/Dumbbell: Same
Dip
Grab the parallel bars on a dip station and lift yourself so that your arms are fully extended. Bend your knees and cross your ankles behind you.
Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
Pause, then push yourself back to the starting position. Superset with chinups (do the exercises back to back; rest after completing a set of each), shown below.
Note: Use a weighted belt if you can do more than the recommended repetitions.
Barbell: Barbell Incline Bench Press/Dumbbell: same
Complex 3: Hybrid
Dumbbell Lunge/Hammer Curl
Grab a pair of dumbbells and hold them at arm's length beside your thighs. Stand with your feet hip-width apart.
Step forward with your nondominant leg (your left if you're right-handed) and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
As you push yourself back up to the starting position, curl the dumbbells toward your chest as far as you can, without rotating your wrists Then repeat with your dominant leg. That's one repetition.
Barbell: Barbell Lunge/Drag Curl/Dumbbell: Same
Complex 1: Hybrid
Barbell Split Squat/Overhead Press
Step 1: Barbell Split Squat
Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back.
Stand in a staggered stance with your feet about 4 feet apart, your left foot in front of your right.
Lower your body until your front knee is bent 90 degrees and your other knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
Step 2: Overhead Press
Drive yourself up with your legs as you thrust the weight toward the ceiling until you're up on your toes and your arms are straightened above you.
Lower the bar to the starting position, described in Step 1. That's one repetition. Alternate the forward leg in each set.
Barbell: Same/Dumbbell: Dumbbell Split Squat/Overhead Press
Complex 2: Superset
Reverse Pushup
Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder-width overhand grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders.
Keeping your body rigid, pull your chest to the bar.
Pause, then lower yourself to the starting position. Barbell: Same/Dumbbell: Same
Dip
Grab the parallel bars on a dip station and lift yourself so that your arms are fully extended. Bend your knees and cross your ankles behind you.
Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
Pause, then push yourself back to the starting position. Superset with chinups (do the exercises back to back; rest after completing a set of each), shown below.
Note: Use a weighted belt if you can do more than the recommended repetitions.
Barbell: Barbell Incline Bench Press/Dumbbell: same
Complex 3: Hybrid
Dumbbell Lunge/Hammer Curl
Grab a pair of dumbbells and hold them at arm's length beside your thighs. Stand with your feet hip-width apart.
Step forward with your nondominant leg (your left if you're right-handed) and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
As you push yourself back up to the starting position, curl the dumbbells toward your chest as far as you can, without rotating your wrists Then repeat with your dominant leg. That's one repetition.
Barbell: Barbell Lunge/Drag Curl/Dumbbell: Same
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