The Men's Fitness Exercise Bible: 101 Best Workouts to Build Muscle, Burn Fat, and Sculpt Your Best Body Ever!
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
WORKOUT [option B] WORKOUT #7 BY CRAIG RASMUSSEN, C.S.C.S. * * * Here is another circuit that is done in the same fashion as Option A. * * * HOW IT WORKS Just like with Option A, this one prioritizes abs and employs a range of compound exercises to recruit more muscle groups efficiently while burning calories at a fast rate. * * * DIRECTIONS This routine can be substituted for Option A, or combined with it, alternating the two for a total of three sessions each week, resting a
different band options so you can use the appropriate tension on each exercise. 1A PUSHUP SETS: 4 REPS: 10–12 REST: 60 SEC. Grasp the end of a band in one hand and wrap it around your back. Get into pushup position with your hands shoulder width and your core braced. Pin both hands to the floor with the ends of the band in your palms and perform pushups. 1B GOOD MORNING SETS: 4 REPS: 12 REST: 60 SEC. Stand on the band and loop the other end over the back of your neck and stand tall.
overhead. That’s one rep. 1B SITUP AND THROW SETS: 3 REPS: 10 REST: 60 SEC. Hold the ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him instead and let him throw it back. 2A MOUNTAIN CLIMBER SETS: 2 REPS: 20
in every way, even when heavy weights aren’t available. The plyo pushup recruits some of the strongest pec fibers, and band flyes and pushups stretch and exhaust them from a variety of angles. Be prepared to walk out of the gym so pumped that your chest passes through the doorway long before your chin does. * * * DIRECTIONS Perform the paired exercises (marked “A” and “B”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before
POSSIBLE REST: 120 SEC. Lie on the floor facedown with your arms at your sides. Squeeze your glutes and raise your torso and legs simultaneously so only your hips touch the floor. Imagine touching your feet with your hands. Hold for a second at the top, and then return to the starting position so your shoulders touch the floor. THE BEST SWISS-BALL BUTT WORKOUT WORKOUT #69 BY MICHAEL SCHLETTER, C.P.T. * * * One of the reasons a better-looking, athletic butt stands out is because of a