Академический Документы
Профессиональный Документы
Культура Документы
BOOK
IF YOU CHOOSE
THE RIGHT
EXERCISES,
A SET OF
DUMBBELLS
CAN DO THE
WORK OF A
FULL GYM.
126
MENS FITNESS
APRIL 2015
JAMES MICHELFELDER
A SIXPACK
IN SIX
WEEKS
BODY
BOOK
How It Works
You dont need barbells, machines, or cardio equipment to get
ripped. A bare-bones home-gym setup is enough, combined with
careful programming.
Youll start the plan performing higher reps on your exercises
and taking short rest periods. Every two weeks, youll increase the
weights, reduce the reps, and lengthen the rest times. This approach
allows you to peak in six weeks, so time your training to end with a
spring break vacation or any other excuse you can find to take
your shirt off.
Lucky guys with fancy gyms can do itnow you can, too.
Day I
Directions
The program runs six weeksWeeks 1 and 2 are done as shown here;
in Weeks 3 and 4, reduce the number of reps per exercise to 810 and
increase the rest to 4560 seconds. In Weeks 5 and 6, reduce the reps to
68 and increase the rest to 6090 seconds.
Exercises marked with letters (A, B, and so on) are done in
sequence. Perform one set of each exercise in a group, then repeat until
all sets for that group are done. Then move on to the next group.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a
dumbbell in each hand at shoulder level. Press the weights over your chest.
1B ALTERNATING
DUMBBELL BENCH PRESS
Sets: 4 Reps: 1012 (each side) Rest: 30 sec.
LOWER THE
WEIGHTS TO
THE POINT
WHERE YOU
FEEL A STRETCH.
1C
DUMBBELL
FLYE
Sets: 4 Reps: 1012
Rest: 30 sec.
2A
ALTERNATING
DUMBBELL
OVERHEAD
PRESS
Sets: 3 Reps: 1012 (each
side) Rest: 30 sec.
128
MENS FITNESS
APRIL 2015
JAMES MICHELFELDER
2B
LATERAL
RAISE
2C
DUMBBELL
REAR-DELT
RAISE
DONT RAISE
YOUR TORSO AS
YOU LIFT THE
WEIGHTS UP.
Hold a dumbbell by one of its bell ends with both hands over and behind your
head. Keep your core tight and extend your elbows to lock the weight out
overhead. If this hurts your elbows, perform the extension while lying on a flat
bench and holding two dumbbells over your face.
3B BENCH DIP
Place your hands by your sides on a bench and extend your legs in front of
you. Suspend your body in front of the bench. Keeping your torso vertical,
bend your elbows and lower your body until your upper arms are parallel
with the floor. Press back up.
BODY
BOOK
Day II
LEGS
1A
GOBLET
SQUAT
1B
WALKING
LUNGE
1C
LATERAL
LUNGE
Hold a dumbbell or
kettlebell under your
chin with both hands
as shown. Stand with
feet shoulder width and
toes turned slightly out.
Bend your hips back and
lower your body as far
as you can; keep your
torso upright.
THE HEEL OF
YOUR LEAD
FOOT MUST
REMAIN ON
THE FLOOR.
2A
ROMANIAN
DEADLIFT
Sets: 3 Reps: 1012
Rest: 30 sec.
2B
SINGLELEG GLUTE
BRIDGE
130
MENS FITNESS
APRIL 2015
JAMES MICHELFELDER
Day III
BACK, BICEPS
1A
PULLUP
OR BAND
PULLUP
1B
ONE-ARM
DUMBBELL
ROW
1C
FACE-PULL
1D
BACK
EXTENSION
OR COBRA
SQUEEZE
YOUR GLUTES
AND BRACE
YOUR CORE.
DONT SPOIL
YOUR GAINS
How to keep your
abs beach-ready
2A
DUMBBELL
CURL
2B
INCLINE
DUMBBELL
HAMMER
CURL
Avoid eating
high-calorie foods
while boozing.
Alcohol prevents
fat from burning
until its cleared
from your system,
so eating less garbage will help you
avoid storing more
fat.
Consume bone
broth or gelatin after to restore your
gut lining, which is
damaged by alcohol. (See our recipe
on page 122.)
Vest: H&M
Pants: PUMA
Shoes: NEW BALANCE
Want it?
See page 140.
APRIL 2015
MENS FITNESS
131