This workout is designed to maximise all the areas we described previously in the minimum possible time. Just follow the exercises, sets and reps listed below.
Choose a weight which allows you to do the number of reps listed. If you find yourself being able to lift it a rep or two more than we've asked, then the weight is too light and you need to switch to a bigger one at the next session.
If you’re fairly new to training, it may take a few workouts to get the weight right. That’s natural and nothing to worry about.
Lift the weight and lower it at a slow controlled tempo. If you can’t stop at any given time throughout the rep, then you’re moving too fast.
Lifting and lowering to a 4 or 5 count is a good place to start - so 4 or 5 seconds up and the same down. If you're ever in doubt about your speed, slow down.
The workouts should be done on non consecutive days, totalling 3 workouts per week. Each workout favours a different area of your body. Make sure you have at least one day of rest in between workouts.
Rest no more than 3 minutes between sets, except where there's more than one exercise on a line. In this case move to the next one as quickly as possible.
If you don't know how to do any of the exercises listed then don't panic. The workout log coming up on the next page has links to video clips of all of them.
Back/ Chest
Bent Over Row 1 set of 8 reps, 1 set of 6 reps
Bent Over Row 1x4 / Straight Arm Pushdown 1x8
Bench Press 1x8, 1x6
Bench Press 1x4 / Dumbbell Flye 1x8
Wide Grip Cable Row / Incline Dumbbell Press 1x8, 1x6
Legs/ Shoulders/ Rib Cage
Barbell Full Squat / Dumbbell Pullover 1x10, 1x8, 1x6
Dumbbell Overhead Press 1x8, 1x6
Dumbbell Overhead Press 1x4 / Cable Lateral Raise 1x8
Standing Calf Raise 1x10
Arms/ Midsection
Deadlift / Cable Crunch 1x10, 1x8, 1x6
Parallel Bar Dips / Close Grip Chin Up 1x10, 1x8, 1x6
Dumbbell Side Bend 1x10 each side
