HOLLYWOOD BODY PLAN

While your lifestyle might differ from a celeb, your goals are similar: You want to be lean, sexy, and strong, but achieve that in the shortest time possible. This workout is designed for just that purpose and to have you looking red-carpet ready in just 4 weeks! Difficulty level: Beginner Muscles involved: Total body Focus: Fat loss Duration: 60 minutes How to do this workout? Perform this workout 3X a week. For instance, you could do this on Monday, Wednesday, and Friday. Each workout consists of 3 circuits. Perform one set of all of the exercises in the first circuit, resting 30 seconds between each move. Once you have finished all exercises in the circuit, repeat the process. After you complete all sets in the circuit, then you can move on to the next group of exercises. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Shifting side lunge 3 20 30-60 1B Skater crunch cross 3 20 30-60 1C Reverse sliding lunge 3 20 30-60 1D Alternating dumbbell row 3 15 30-60 1E Squat 3 20 30-60 1F Kettlebell chest press 3 15-20 30-60 1G Elevator abs 3 12 30-60 CIRCUIT SETS REPS/TIME REST (S) 2A Reverse sliding lunge 3 15 30-60 2B Reverse-grip pressdown 3 15 30-60 2C Standing dumbbell biceps curl 3 15-20 30-60 2D Single-leg dip 3 12-15 30-60 2E Mountain climber on sliding discs 3 20 30-60 CIRCUIT SETS REPS/TIME REST (S) 3A Single-leg hip raise 1-2 15 30-60 3B Sit-up 1-2 12 30-60 3C Opposite arm and leg balance 1-2 20 30-60 3D Reverse crunch on a bench 1-2 15 30-60 ** - as many as possible; @ - each side

6 MOVES For BIGGER ARMS

There are workout pros that say, "You don't need curls to build big arms." To them we have a simple response: Good for you. The truth is, curls and their variations are one of the best ways to build big, full, muscular arms. So instead of talking about what might work, we'll show you with this routine. Start curling your way to tighter shirt sleeves now. Difficulty level: Intermediate Muscles involved: Arms · Biceps · Triceps Focus: Build muscle Duration: 60 minutes How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 4 10 60 2 Standing EZ-bar biceps curl 3-4 6-8 45 3 One-arm concentration curls 3-4 8-10 30 4 Rope pressdown 4 20-30 30 5 Seated dumbbell overhead triceps extension 4 6-8 0 6 Swiss ball dumbbell lying triceps extension 3 8-12 20 ** - as many as possible; @ - each side

ANTI-AGING WORKOUT

To offset the aging process, you'll combine metabolic boosters that will keep you burning calories 24 hrs a day and strength training movements that will be easy on your joints but hard on your fat cells. Once you start this workout, your body-and the aging process-won't stand a chance. Difficulty level: Intermediate Muscles involved: Back · Abs · Chest · Hamstrings · Shoulders · Quads · Glutes Focus: Fat loss Duration: 45 minutes How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do 1 set of the 1st exercise, rest for the prescribed amount of time, and then do 1 set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Barbell front squat to push press 3 20 60 1B Barbell straight-leg deadlift 3 10 60 SUPERSET SETS REPS/TIME REST (S) 2A Squat thrusts 3 15 60 2B Plank with arm raise 3 8 60 SUPERSET SETS REPS/TIME REST (S) 3A Overhead dumbbell split squat 4 8 60 3B T-pushup 4 12 60 SUPERSET SETS REPS/TIME REST (S) 4A Dumbbell reverse lunge 4 15 60 4B Swiss ball rollout 4 20 60 ** - as many as possible; @ - each side

PERFECT ARM ROUTINE

You've heard of the pump. The amazing feeling you get when your muscles are full and tight and you look your best. The pump is actually essential for growth, and that's especially true for your arms. This routine is designed for the pump-and then some. It's one of the most intense arm workouts ever created, but the result is a pair of biceps and triceps worthy of praise and perfection. Difficulty level: Advanced Muscles involved: Biceps · Triceps Focus: Build muscle Duration: 60 minutes How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Barbell biceps curl 3 10, 8, 6 30 1B Forward bend biceps curl 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 2 Dead-hang biceps curl 3 10, 8, 6 30 3 Seated alternating dumbbell biceps curl 3 10, 8, 6 30 4 One-arm concentration curls 3 10, 8, 6 30 SUPERSET SETS REPS/TIME REST (S) 5A Close-grip barbell bench press 3 10, 8, 6 30 5B Incline dip 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 6 Seated single-arm overhead dumbbell extension 3 10, 8, 6 30 SUPERSET SETS REPS/TIME REST (S) 7A Rope pressdown 3 10, 8, 6 30 7B Triceps extension on floor 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 8 Dumbbell kickback 3 10, 8, 6 30 ** - as many as possible; @ - each side

Arms Workout With The Perfect Pushup® | Perfect Fitness

SECRETS TO ARM GROWTH

There's no miracle solution when it comes to building bigger arms. However, you can speed up your growth track with some specific training techniques. This program does just that by training fast, moving from exercise to exercise without rest. Not only will it make you more muscular faster, but it has the added benefit of burning fat, as well. Difficulty level: Intermediate Muscles involved: Forearms · Biceps · Triceps Focus: Build muscle · Fat loss Duration: 60 minutes How to do this workout? This workout consists of 3 circuits: 1 for biceps, 1 for forearms & 1 for triceps. Complete all the exercises and sets in a circuit before moving to the next one. Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do 1 set of the 1st exercise, rest for the prescribed amount of time, and then do 1 set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Close-grip lat pulldown 4-5 12-15 30 1B Barbell biceps curl 4-5 6-8 30 1C Cross-body dumbbell hammer curl 4-5 10-12 30 1D Cable biceps curl 4-5 10-12 30 1E Dead-hang biceps curl 4-5 10-12 30 CIRCUIT SETS REPS/TIME REST (S) 2A Barbell wrist curl 4-5 25@ 30 2B Barbell reverse wrist curl 4-5 20-30 30 2C Behind-the-back barbell reverse wrist curl 4-5 120 s 30 CIRCUIT SETS REPS/TIME REST (S) 3A Close-grip barbell bench press 4-5 12-15 30 3B Incline dip 4-5 ** 30 3C Seated dumbbell overhead triceps extension 4-5 12-15 30 3D Incline dip 4-5 ** 30 3E Triceps pressdown 4-5 12-15 30 3F Close-hands pushup 4-5 ** 30 ** - as many as possible; @ - each side

UFC DUMBBELL WORKOUT

Training 1 full-body exercise after another with little rest in between not only burns calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You'll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight. Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Duration: 30 minutes How to do this workout? Perform the following workout 2 to 3 times per week. Make sure that you never perform these exercises on back-to-back days. Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you've finished the last exercise of a workout, repeat the process until you've completed three circuits. Over time, build up to five circuits. Except where otherwise noted, use the heaviest weight that will allow you to complete all the prescribed reps for each set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Walking barbell lunge 3-5 10@ 15-30 1B Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1C Spiderman pushup 10 10@ 15-30 1D Inverted row with feet on Swiss ball 3-5 10 15-30 1E Pullup 3-5 10 15-30 1F Overhead dumbbell press 3-5 10 15-30 1G Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1H Half-kneeling stability chop 3-5 10 15-30 1I Standing cable crunch 3-5 10 15-30 ** - as many as possible; @ - each side

TOTAL BODY MUSCLE

They say that blood, sweat, and tears build a rock-solid body. We're not sure if that's true, but we do know that in order to see amazing results you need an amazing plan, which is exactly what this is: A no-nonsense approach to building mass. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 60 minutes How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift 4 5 60 1B Chinup 4 5 90 1C Dumbbell floor press 4 8 60 1D Dumbbell reverse lunge 3 8 90 STRENGTH SETS REPS/TIME REST (S) 2 Barbell Bulgarian split squat 4 6@ 60 CIRCUIT SETS REPS/TIME REST (S) 3A Barbell bench press 4 5 30 3B Dumbbell row 4 6@ 30 3C Side plank 3 20 s @ 30 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell front squat 4 5 60 4B Inverted row 4 8 60 4C Barbell hip thrust on floor 4 8 30 4D Pushup 3 ** 30 ** - as many as possible; @ - each side

3-STEP MUSCLE PLAN

What happens when you perform an exercise that works a big muscle? You see big results. So imagine what you could do if you combined three big-muscle exercises in one workout and pushed at a reckless intensity built for a warrior. The result is a circuit that ignites new muscle growth and booST your metabolism. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle · Fat loss Duration: 15 minutes How to do this workout? Perform this full-body workout at least three days a week, resting at least one day between each session. So you might lift weights on Monday, Wednesday, and Friday. This routine consists of one circuit. Perform one set of each exercise in the order listed, resting 60 seconds between sets. Once you finish one set of each move, rest for one minute and then repeat as many times as you can until 15 minutes is up. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell front squat to push press ** 8-12 60 1B Single-arm cable row ** 8-12@ 60 1C Turkish get-up ** 4-6@ 60 ** - as many as possible; @ - each side

THE 4 WEEK CHEST BLAST

In this 4-week program, you'll blister and bruise your pecs with several familiar moves. However, we want you to slow down and take critical note of your training form. Making small adjustments will mean big changes in your progress. Within certain exercises, we've zeroed in on particular elements common to training mistakes flaws that need the most minor of tweaks but could mean the most major of muscular improvements. Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Chest Focus: Build muscle How to do this workout? Perform the following workout 2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 BOSU ball pushup 2-3 10-12 60 2 Barbell bench press 3 6-8 90 3 Incline barbell bench press 3 8-10 90 4 Incline dumbbell flye 3 10-12 45 5 Decline barbell bench press 3 12-15 45 6 BOSU ball pushup 3 ** 20 ** - as many as possible; @ - each side

The Amazing SEX WORKOUT

So you want to be better in bed? You not only want to look better but also perform better. Fair enough. Slapping a few hundred reps of ab exercises at the end of your workout isn't going to do the trick. Neither is hours of cardio. You need a program that attacks your core in ways you never thought possible: While you might have trouble believing that a workout in the gym could improve your workout in bed, it's true. This plan will arm you with stronger abs, hips, and glutes-all of the muscles you need to improve your performance. Duration: 60 minutes Difficulty level: Advanced Muscles involved: Total body Focus: Fat loss How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, then move on to the next group. Use the following guide to your rest:Exercises 1 and 2: two minutes rest between sets Exercises 3, 4, and 5: 45 seconds between sets Exercise 6: 60 seconds between sets Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between WEEKLY ROUTINE Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Barbell front squat 2-3 6-8 120 2 Crossover chinup 2-3 6-8 120 SUPERSET SETS REPS/TIME REST (S) 3A Offset dumbbell reverse lunge 2-3 8-10@ 45 3B Barbell rollout 2-3 8-10 45 STRENGTH SETS REPS/TIME REST (S) 4 Single-arm dumbbell bench press 2-3 6-8 45 SUPERSET SETS REPS/TIME REST (S) 5A Cable side bend 2-3 8-10 45 5B Swiss ball jackknife 2-3 10-12 45 STRENGTH SETS REPS/TIME REST (S) 6 Wide-stance plank with opposite arm and leg lift 2-3 15-30 s 60 ** - as many as possible; @ - each side

THE SLIM DOWN WORKOUT

We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Duration: 45 minutes How to do this workout? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 30 seconds. Once the 30 seconds are up, rest for 30 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 30 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. For Weeks 5-8 : Do this circuit three days a week. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 40 seconds. Once the 40 seconds are up, rest for 15 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 40 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Overview We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. How to do this Workout ? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 30 seconds. Once the 30 seconds are up, rest for 30 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 30 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. For Weeks 5-8 : Do this circuit three days a week. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 40 seconds. Once the 40 seconds are up, rest for 15 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 40 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. DAY 1 WORKOUT A CIRCUIT SETSREPS/TIMEREST (S) 1A Dumbbell Straight-leg Deadlift Dumbbell Straight-leg Deadlift 330 s30 1B Seated Cable Row Seated Cable Row 330 s30 1C Dumbbell Front Squat Dumbbell Front Squat 330 s30 1D Incline Dumbbell Bench Press Incline Dumbbell Bench Press 330 s30 1E Mountain Climber with Hands on Bench Mountain Climber with Hands on Bench 330 s30 1F Step-up Step-up 330 s30 1G T Pushup T Pushup 330 s30 1H Dumbbell Reverse Lunge Dumbbell Reverse Lunge 330 s30 1I Single-arm Neutral-grip Dumbbell Row and Rotation Single-arm Neutral-grip Dumbbell Row and Rotation 330 s

bODYBUILDER'S BIG-ARM SECRETS

Arnold Schwarzenegger's guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren't just the biggest of his day but also the most ideally shaped. If you want arms like Arnold's, you need to keep things basic and brutal with a combination of mass builders and isolation moves. This complete workout gives you everything you need. So go buy a tape measure and see how much you can grow. Duration: 50 minutes Difficulty level: Intermediate Muscles involved: Biceps · Triceps Focus: Build muscle How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 5-8 8-12 30 2 Dumbbell biceps curl with static hold 5-8 8-12 30 3 One-arm concentration curls 5 10 30 4 Standing Zottman biceps curl 5 10 30 ** - as many as possible; @ - each side

The HOTEL WORKOUT

You know the drill. You walk into the hotel gym, expect to see a variety of equipment, and all you have is a short stack of dumbbells and some cardio equipment. It might be a disappointment, but it's no reason to stop you from pushing your body and getting a great workout. This plan is designed for the road warrior as well as someone with limited equipment. Our warning: Don't underestimate this plan. You'll be amazed at what you can do in eight weeks with just a few dumbbells. Duration: 30 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss How to do this workout? Perform this workout as needed when traveling and when you have access to a limited gym. Rest at least one day between each session. Don't perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-hand (or one-leg) moves, repeat with opposite limb. That's one set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between WEEKLY ROUTINE Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Barbell floor press 3 15 30 2 Jump rope 3 15@ 30 3 Wide-stance goblet squat 3 15 30 4 Single-leg deadlift with barbell 3 15@ 30 5 Alternating dumbbell shoulder press 3 15 30 6 One-arm bent-over row 3 15@ 30 7 One-arm swing 3-5 15-20@ 30 8 Get up sit-up 2 5@ 30 ** - as many as possible; @ - each side

THE BODY TRANSFORMATION WORKOUT

Take a hard look in the mirror. See the reflection starring back at you? All of that is about to change. You're about to begin a workout that has repeatedly changed any type of body, regardless of whether you have 100 pounds to lose or 10. Consider this the fat-loss formula for the image you desire to see. Difficulty level: Advanced Muscles involved: Total body Focus: Fat loss Duration: 60 minutes How to do this workout? Perform this workout three times per week resting a day between each session. For instance, you'd train on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell bench press 4 6 30 1B Incline dumbbell bench press 3 10 30 1C Dumbbell shoulder press 3 8 30 1D Cable lying triceps extension 3 10 30 1E Barbell rollout 3 10 30 1F Plank 3 30 s 90 CIRCUIT SETS REPS/TIME REST (S) 2A 45-degree plank 3 5 30 2B Dumbbell row 3 10 30 2C Face pull 3 15 30 2D Wide-grip lat pulldown 3 8 30 2E Barbell biceps curl 3 12 30 2F One-arm burpee 3 5-8 90 CIRCUIT SETS REPS/TIME REST (S) 3A Barbell back squat 4 8 30 3B External hip raise 3 10 30 3C Crossover dumbbell step-up 2 15 30 3D Standing cable pullover 3 8 30 3E Hanging leg raise 4 10 30 3F Jumping jacks 3 30 s 90 ** - as many as possible; @ - each side

STRONG&SEXY WORKOUT

You have a complicated life with little time to worry about whether your workout will actually help you achieve your goals This plan is designed for someone that wants to think less and see more-as in, speed up your fat loss and tone every inch of your body. Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle How to do this workout? Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below. The workout consists of two days of training: Workout A and Workout B. You'll alternate these workouts every other day. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. After you've finished all sets in each superset, your workout is complete. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Goblet squat 4 15 75 1B Alternating dumbbell row 4 6-10 75 SUPERSET SETS REPS/TIME REST (S) 2A Hip raise 3 15 75 2B Kettlebell chest press 3 15 75 SUPERSET SETS REPS/TIME REST (S) 3A Dumbbell reverse lunge 3 15 75 3B Wide-stance plank with leg lift 3 30-60 s 75 STRENGTH SETS REPS/TIME REST (S) 4 Kettlebell swing 5 15 60 ** - as many as possible; @ - each side

OLD-SCHOOL MUSCLES

All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. This workout is a throwback. One barbell, four exercises, and a balls-to-the-wall training approach that will pack on muscle and shred your body. Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 20 minutes How to do this workout? Perform this full-body workout at least three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday. This is a time-based workout. Set a timer for 20 minutes and follow the plan until time is up. This routine consists of one circuit. Perform one set of each exercise in the order listed, without any rest. Once you finish one set of each move, immediately move to the next. If you can, make sure to never let go of the barbell until you complete all four exercises. Then rest one minute, and repeat until time is up. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift 1 6 0 1B Clean 1 6 0 1C Barbell front squat 1 6 0 1D Barbell push press 1 6 60 ** - as many as possible; @ - each side