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TOTAL BODY
TOTAL BODY
W O R K B O O K
4–WEEK
EXERCISE
WEEK 1 WEEK 2
LOG FROM TO FROM TO
EXERCISE LEVEL: LEVEL:
1 s m t w t f s 1 s m t w t f s
s m w t s s m w t s
ARMS
3 t f 3 t f
s m t w t f s 1 s m t w t f s 1
CHEST
SHOULDERS
s m t w t f s s m t w t f s
LOWER BACK
1 1
ABS &
3 3
BACK
LEGS
4–WEEK
EXERCISE
WEEK 3 WEEK 4
LOG FROM TO FROM TO
EXERCISE LEVEL: LEVEL:
s m w t s s m w t s
ARMS
3 t f 3 t f
CHEST
SHOULDERS
LOWER BACK
1 1
ABS &
3 3
BACK
LEGS
www.menshealth.com | TOTAL BODY WORKBOOK 3 MEN’S HEALTH

TOTAL BODY W O R K B O O K
Chapter One: The Arms

Editor’s note: This is the first in a series of chapters that will teach you how GOALS
to build the body you want, one muscle group at a time. Beginner: Accustom your
body to exercise and increase
Brachialis Forearm
flexors the strength in your arms.
Advanced beginner and
intermediate: Start to devel-
Brachio-
radialis op visibly muscular arms.
Advanced: Create arms like
a superhero’s.
Biceps
you’re in the
N EXT TIME
gym, look around. How
many of the guys are trying to
Triceps
build bigger arms? Lots of them,

right? Few of them, unfortunately,
are going to succeed.
“Most guys’ workouts won’t in- Forearm
crease the size of their arms,” says extensors
David Pearson, Ph.D., of Ball State Uni-
versity. Many men just work until they
can’t lift their arms anymore, which
forces in enough blood to create a great
“pump” but does nothing to add beef.
The only way to do that? “Lift heavier
weights with good form,” Pearson says.
This four-part plan will take you
from beginner to iron man, as you
work with increasingly heavier
weights on different exercises,
using shifting sets and repetitions.
Result: real muscle growth for as
long as you want it.
—Lou Schuler
Illustrations: Sam Sisco; icons: Jim Nuttle

MEN’S HEALTH 4 TOTAL BODY WORKBOOK | www.menshealth.com
Total Body Workbook
BEGINNER ADVANCED BEGINNER

Frequency: Do these exercises as part of a total-body Frequency: Do these exercises as part of a total-body
weight workout three times a week. weight workout three times a week.
Rest: 1 minute between exercises Technique: Increase weights by 21⁄2 to 5 pounds for
Progress: Increase weights each week, shooting for in- each set.
creases of 21⁄2 to 5 pounds at a time. Rest: 2 minutes between sets
How long: Follow this program for your first 4 to 8 weeks Progress: Start each week using your heaviest weight
of exercise, or your first few weeks after returning from a from the week before.
break. When you stop making strength gains, you’re ready Variety: After 3 or 4 weeks, go back to the Beginner
for the Advanced Beginner program. exercises, but use the guidelines above.
How long: When your strength and muscle size stop
BARBELL BICEPS CURL improving, or when you have the time and energy to
Sets: 1 Repetitions: 12–15 do more exercises, move to the next level.
DUMBBELL CURL (BICEPS)

Sets: 3 Repetitions: 12, 10, 8
BAD FORM
Stand in front of a mirror with your

arms straight down at your sides,
KEY INFO palms facing forward. Note that
your hands aren’t directly under your shoulders;
they’re a few inches out to the sides. This is FRENCH PRESS (TRICEPS)
called your carrying angle, and it’s the most Sets: 3 Repetitions: 12, 10, 8
comfortable and natural position for your hands
when you perform biceps curls.
TRICEPS PUSHDOWN
Sets: 1 Repetitions: 12–15
BAD FORM

Total Body Workbook
INTERMEDIATE
Frequency: Do these exercises as part of a split routine. Variety: After 3 weeks, rotate exercises. Mix in some from
Divide your workout into two sets of exercises—see “Key both Beginner programs and from the Advanced pro-
Info” below—and perform each workout twice a week. gram. In any workout, avoid doing both biceps exercises
Technique: Start each exercise with the heaviest weight or both triceps exercises fromthe same angle and with
you can use for eight to 10 repetitions—no fewer, and the same apparatus. For example, if a standing barbell
not many more. Drop the weight slightly for subsequent curl is your first biceps exercise, do a preacher curl or
sets if you need to. incline curl with dumbbells for your second.
Rest: 2 minutes between sets How long: Train like this for as long as you’re satisfied
Progress: Increase weights each week by 2 1⁄2 to with the results. If you have the time and ambition to
5 pounds. work even harder, move up to the Advanced program.
PREACHER CURL WITH EZ BAR (BICEPS) CLOSE-GRIP BENCH PRESS (TRICEPS)

Sets: 3 Repetitions: 8–10 Sets: 3 Repetitions: 8–10
INCLINE DUMBBELL CURL (BICEPS) “SKULL CRUSHER” TRICEPS EXTENSION

By the time you’re an intermediate lifter, you’ll need to split your workout into two parts, doing each twice a week.
There are dozens of different ways to divide up your exercises, but Pearson says to follow this rule: Always work your
KEY INFO triceps on the same day you do chest and shoulder presses. If you do these exercises on separate days, you end up
working your triceps hard four times a week. “This is one reason many lifters don’t make gains in their bench presses,”
Pearson says. “Their triceps are simply tired all the time.”

Total Body Workbook
ADVANCED
Frequency: Perform these exercises as part of a split Progress: Add 2 1⁄2 to 5 pounds of weight a week.
routine twice a week. Variety: Shift exercises after 3 weeks; include some from
Technique: Start each exercise with the heaviest weight the other programs if you want. Do each exercise from a
you can use for the required repetitions. Drop the weight different angle and with different equipment.
slightly for subsequent sets if you need to. How long: Three to 4 weeks at a time, two or three times
Rest: 2 minutes between sets a year. If you do it year-round, you’ll burn out.
CABLE PREACHER CURL (BICEPS) DECLINE EXTENSION WITH EZ BAR (TRICEPS)

STANDING REVERSE-GRIP CURL WITH EZ BAR (BICEPS) CABLE FRENCH PRESS (TRICEPS)
Sets: 3 Repetitions: 6–8 Sets: 3 Repetitions: 12
SEATED CONCENTRATION CURL (BICEPS) REVERSE-GRIP CABLE EXTENSION (TRICEPS)

Sets: 3 Repetitions: 12 per arm Sets: 3 Repetitions: 8
A FEW WORDS ABOUT FOREARMS

Few men do separate exercises, such as wrist curls and extensions, for their forearm muscles.
One reason is that with a limited amount of time, you should focus on the biggest muscles.
Another is that forearm muscles tend to get a decent workout even if you’re not targeting them,
since you use them to grip the bars and dumbbells on every exercise.

Chapter Two: The Chest

GOALS
chest takes two exercises: one
B UILDING YOUR
for your muscles, one for your ego. The ego-
builder is an easy choice—the bench press, which
Beginner: Accustom your body to
the basic movements, and increase
has long been the standard of strength. The the strength in your chest.
muscle-builder is a bit of a surprise. “Flies
build your chest muscles faster than any Advanced beginner and inter-
other exercise, including presses, because mediate: Rapidly increase the size
they work mostly the pectorals,” says Dave and strength of your chest muscles.
Pearson, Ph.D., C.S.C.S., of Ball State
Advanced: Build pure strength for
University. Of course, flies bring no brag-
improved bench-press performance.
ging rights at all. That’s why this four-
stage program starts off with both
exercises. Then at the intermediate and ad-
vanced levels, it becomes a bench-press pro- Pectoralis
gram that will give you a one-repetition minor
maximum far beyond anything
you’ve ever thought you’d lift.
—Lou Schuler
Triceps
Front
deltoid
Pectoralis
major
All the exercises on the follow-

ing pages work the pectoralis major
(the main chest muscle), the front
deltoids, and the pectoralis minor.
The triceps are worked hard during
presses, but not during flies.
MEN’S HEALTH 8 TOTAL BODY WORKBOOK | www.menshealth.com Illustrations: John Hull; icons: Jim Nuttle
Total Body Workbook
BEGINNER
Frequency: Do these exercises as part of a total-body of exercise. (If you haven’t been lifting weights for a
weight workout three times a week. while, follow this program for the first few weeks after
Rest: 1 minute between exercises you return.) It’s usually time to move on to the Advanced
Progress: Increase weights each week. Beginner workout when you can’t increase the weight
How long: Follow this program for your first 4 to 8 weeks from one week to the next.
BARBELL FLAT BENCH PRESS PEC-DECK MACHINE FLY

Back BAD FORM Arms too

BAD FORM
arches far back
ADVANCED BEGINNER
Frequency: Do these exercises as part of a total-body can lift once with good form. Warm up with two sets of
weight workout three times a week. six to eight slow repetitions using light weights, adding
Technique: Increase weights on each set. weight on the second set. Then do one-repetition sets
Rest: 2 minutes between sets with increasingly heavy weights, resting 2 to 5 minutes
Progress: Start each exercise with a heavier weight between attempts, until you hit a weight you can’t lift.
each week. How long: When your strength and muscle size stop
Variety: After 3 or 4 weeks, determine your one-repeti- improving, or when you have the time and energy to do
tion maximum on the bench press—the most weight you more exercises, move to the next level.
FLAT DUMBBELL FLY BARBELL FLAT BENCH PRESS

Sets: 3 Repetitions: 12, 10, 8 Sets: 3 Repetitions: 12, 10, 8
See the bench-press illustration above.
You probably think the object of a bench press is

to push the weight straight up off your chest.
KEY INFO In reality, the bar moves slightly backward as it
rises, in a sort of J-shaped trajectory. Don’t fight nature: Lower-
ing the bar to your throat so you can push it straight up would
put an unnatural strain on your shoulders, not to mention the
hurt you’d suffer if the bar slipped. This J shape also explains
why doing presses on machines doesn’t replicate the free-
weight exercise.

Total Body Workbook
INTERMEDIATE
Frequency: Divide your workout into two sets of exercises: have the confidence to work with heavier weights.
one for the chest, shoulders, and arms; one for the back, Variety: After 3 weeks, rotate the exercises. Substitute
legs, and abdominals. Perform each workout twice a week. dumbbells for barbells and vice versa. Return to the
Technique: Warm up with two slow sets of eight to 10 original exercises after 3 more weeks, but change the
bench-press repetitions. Use more weight on the second order, doing the inclines before the flat bench presses.
set, but don’t make these preliminary sets too challeng- Overtraining alert: To avoid injury and burnout, keep
ing. Then start each exercise with the heaviest weight exercises for smaller muscles to a minimum during this
you can use for eight to 10 repetitions. Drop the weight stage. Do just one additional exercise for shoulders (the
slightly for subsequent sets if you need to. lateral raise is a good choice), one for biceps, and one for
Rest: 2 minutes between sets, including the warmup sets triceps. Or you can skip triceps work altogether, since the
Progress: Increase the weights each week. On dips, add presses and dips will give those muscles plenty of incen-
up the repetitions you’re able to do in your three sets, and tive to grow.
try to add at least one more dip to your total each week. How long: Train like this for as long as you’re satisfied
Safety: Use a spotter on each set of barbell flat bench with the results. If you really want to improve your bench-
presses. You’ll be able to do more repetitions, and you’ll press performance, move up to the Advanced program.
BARBELL FLAT BENCH PRESS DUMBBELL DECLINE BENCH PRESS / DIP*

Sets: 3 Repetitions: 8–10 Sets: 3 Repetitions: 8–10/max
* Substitute
dips for
decline
presses
once a week.
Always go
for maximum
repetitions
BARBELL INCLINE BENCH PRESS on dips.
MULTI-ANGLE DUMBBELL FLY
Every 3 weeks, change the angle at which you do the flies—

flat for 3 weeks, on an incline for 3 weeks, on a decline for
3 weeks, then flat again.
KEEP YOUR WRISTS STRAIGHT

Your wrists could be limiting the weight you lift during bench presses. The bar should rest on your palms, directly over your
KEY INFO wrist bones. But many guys allow their wrists to hyperextend—bend backward—during bench presses. This places tre-
mendous strain on the muscles and connective tissues on the insides of your forearms and reduces the amount of force
you can generate with your upper body. If you can’t keep your wrists perfectly straight during presses, decrease the weight
you’re using until you can. Then gradually increase the weight as your wrists grow accustomed to working in that position.

Total Body Workbook
ADVANCED
Frequency: Perform each of these routines once a Rest: 2 to 3 minutes between sets
week—the first on Monday and the second on Thursday, Progress: Increase the weights each week.
for example. Overtraining alert: Skip arm and shoulder exercises
Technique: After a warmup, start each exercise with the altogether while following the Advanced program.
heaviest weight you can use for the recommended num- How long: Only 3 to 4 weeks. Test your one-repetition
ber of repetitions. Be sure to use a spotter. maximum at the end of that period.
WORKOUT 1 WORKOUT 2
BARBELL FLAT BENCH PRESS RACK LOCKOUT PRESS
DUMBBELL INCLINE PRESS DUMBBELL DECLINE FLY

CLOSE-GRIP BENCH PRESS WIDE-GRIP BENCH PRESS

CABLE CROSSOVER DUMBBELL INCLINE FLY

THREE ESSENTIAL GRIPS

This Advanced program features three different bench-press grip widths. In your normal
grip, which balances chest and triceps work, your thumbs should be roughly over your
shoulders. Olympic barbells have a ring marked where most men will place their index
fingers. For the close-grip press, which puts more emphasis on the triceps, your hands
should be 12 to 18 inches apart, depending on the width of your torso. You want your
elbows to descend below your torso when you bring the bar to your chest, just as they
would in a standard bench press. On the wide-grip press, which works your chest harder,
your hands should be 3 to 4 inches farther apart on each side than with your normal grip.

Chapter Three: The Shoulders

S
HOULDER MUSCLES DO so many things that it’s no That’s why this chapter emphasizes not only strength
wonder they come unhinged easily. “Your shoulders but safety. You’ll build the big, showy muscles that put the
have such great range of motion because their underlying “tank” in tank top. But you’ll also target the rotator cuff—
structure is unstable,” says Dave Pearson, Ph.D., of the the four small muscles responsible for keeping the shoul-
Ball State University human-performance laboratory. The der joint in place. After all, what’s the point of having
muscles surrounding the joint can be easily strained or broad shoulders if your arm’s in a sling?
torn, and the joint itself can separate. —Lou Schuler
Trapezius Rhomboids
Deltoid (beneath trapezius)
Supraspinatus
(beneath trapezius)
Teres minor
Infraspinatus
Your deltoids have three
parts, which lift your arms to the GOALS
front, side, or back. The top of Beginner: Accustom shoulder
the trapezius shrugs your and upper-back muscles to
shoulders up toward your ears. resistance exercise, and in-
The middle of the trapezius works crease their strength.
with the rhomboids to pull your Advanced beginner and
shoulder blades together in back. intermediate: Increase size
The rotator-cuff muscles— and strength in your shoulders
supraspinatus, infraspinatus, and upper back.
teres minor, and subscapularis
Advanced: Train your shoul-
(not shown)—hold your shoulder
ders for both muscle size and
joint together and rotate your
sports performance.
arms inward and outward.
MEN’S HEALTH 12 TOTAL BODY WORKBOOK | www.menshealth.com Illustrations: Sam Sisco; icons: Jim Nuttle
Total Body Workbook
BEGINNER
Frequency: Do these exercises as part of a total-body weeks of exercise, or for your first few weeks after
weight workout three times a week. returning from a break. When you peak on this pro-
Rest: 1 minute between exercises gram—when you can’t increase the weight from one
Progress: Increase weights each week. week to the next—you’re ready for the Advanced
How long: Follow this program for your first 4 to 8 Beginner workout.
MACHINE SHOULDER PRESS CABLE UPRIGHT ROW

ADVANCED BEGINNER
Frequency: Do these exercises as part of a total-body presses and standing dumbbell shrugs, both of which are
weight workout three times a week. shown in the Intermediate section. Continue with the
Technique: Increase weights on each set. sets and repetitions recommended here.
Rest: 2 minutes between sets How long: When your strength and muscle size stop
Progress: Use heavier weights each week. improving, or when you have the time and energy to do
Variety: After 3 or 4 weeks, switch to seated dumbbell more exercises, move to the next level.
SEATED BARBELL OVER HEAD PRESS CABLE UPRIGHT ROW

Unless you’re hoisting major tonnage overhead, you probably don’t need to wear a weight belt. A study at
the Albany Medical Center in New York tested 50 men who did identical workouts: Half wore belts, half
KEY INFO didn’t. The groups had similar strength gains and injury tallies, but the beltless guys developed stronger
abs and lower backs. And nobody mistook them for baggage handlers.

Total Body Workbook
INTERMEDIATE
Frequency: Divide your workout into two sets of exer- presses and shrugs. On the lateral raises, which
cises—one for chest, shoulders, and arms; one for back, involve much smaller muscles, it would be very difficult
legs, and abdominals—and perform each workout twice to increase weights that often, especially since dumb-
a week. In this split routine, exercises that work your bells usually increase only in 5-pound increments. So
trapezius, such as shrugs, are included in your shoulder for those exercises, try to increase weights every
workout. There are two different shoulder workouts at 2 or 3 weeks.
this level; you’ll do each once a week. Variety: When you can’t increase the weights from one
Technique: Start each exercise with the heaviest weight week to the next on the presses and shrugs, switch to a
you can use for eight to 10 repetitions. (If you do a chest barbell. When progress stops, switch back. You always
exercise at the start of your workout, your shoulders want to be able to chart progress from one workout to
should be sufficiently warmed up to use this technique the next.
safely.) Drop the weight slightly for subsequent sets if How long: Train like this for as long as you’re satisfied
you need to. with the results. But if you want to develop your shoul-
Rest: 2 minutes between sets ders for improved sports performance, move up to the
Progress: Try to increase weights each week on the Advanced program.
W O R KO U T 1 W O R KO U T 2
SEATED DUMBBELL PRESS STANDING DUMBBELL SHRUG
or
LATERAL RAISE
BENT-OVER LATERAL RAISE

or
A
Joint Maneuvers Check out the two variations on the lateral raise. In the first, you start with your palms
turned toward the outside of your thighs, and you finish with your palms facing the floor [A]. This isolates the middle part
of your deltoid muscle—a hard thing to do—but it can also cause impingement, a painful pinching inside the shoulder
joint. If this exercise irritates your shoulder joints, switch to the palms-out lateral raise [B]. You won’t work your middle
deltoids as effectively, but you will work your rotator cuffs, creating more stability in your shoulders. If both versions are
comfortable, you can shift back and forth every three or four workouts to work your shoulders in different ways.

Total Body Workbook
ADVANCED
Frequency: Do this workout twice a week, using the same To see why both are important, imagine that you’re in
split routine as in the Intermediate program. a basketball game. You need muscle size to establish and
Technique: You’ll perform five sets of five repetitions on maintain your position against an opponent, but you also
the hanging high pulls and the barbell presses, using need explosive strength and speed to beat him to a re-
more weight on each set. But you’ll do these exercises bound or to block his shot.
with different techniques. You’ll do the high pulls explo- Rest: 2 or 3 minutes between sets. You can also perform
sively—pulling upward as fast as you can while maintain- supersets of the exercises, doing a set of each and then
ing perfect form, then lowering the weight without resting before repeating them both.
pausing at the top position. This explosive movement Progress: Increase the weight you use on your final set
teaches your upper-body muscles to perform quickly and each week.
powerfully in competition. How long: Try these exercises for 3 to 6 weeks, or until
Conversely, you’ll do the barbell presses slowly, pausing you can no longer increase the weight each week. Then
for a second in the top position. This keeps tension on the switch to other exercises in this program for a few weeks
muscles for a longer time, increasing their size. before you try the Advanced exercises again.
STANDING BARBELL PRESS HANGING HIGH PULL

Sets: 5 Repetitions: 5 Sets: 5 Repetitions: 5
BAD FORM
Don’t press
behind neck.
OPTIONAL EXERCISES
INTERNAL SHOULDER ROTATION EXTERNAL SHOULDER ROTATION
Sets: 1 Repetitions: 12 - 15 Sets: 1 Repetitions: 12 - 15
Cuffed Around This workout includes two baseball, passing in football—are also candidates for
optional rotator-cuff exercises. They appear only in the these exercises. They often have strained or overworked
Advanced section because long-term lifters often have rotators. “But there’s very little reason for a beginner to
muscular imbalances in their shoulders that can lead to worry about his rotators,” says Pearson. “Fine-tuning the
rotator-cuff problems. Athletes whose sports require over- rotator-cuff musculature generally comes after deltoid
head motions—serving in tennis or volleyball, pitching in development.”

Chapter Four: The Abdominals

and Lower Back
E
V E RY B O DY H A S G R E AT A B S . That’s right, even you. formance laboratory. You need a powerful midsection to
Even your mailman. The trick is getting them out from throw, kick, blast a serve, or change directions quickly.
under all that abdominal fat, so people can see them. The Working the midsection muscles not only will help you
only way to do it is to lose fat through aerobic exercise and play games, it’ll keep you in the game as well. The exercis-
to strengthen not just your six-pack but the entire es shown in this workbook chapter will form a ring of
keg—your midsection, both front and back. muscle around your middle that will help prevent
“The trunk is your body’s central link for nearly back injuries. When you’re well centered, all
all sports performance,” says Dave Pearson, things are possible.
Ph.D., of the Ball State University human-per- —Lou Schuler
Internal obliques
(beneath external
obliques) Rectus abdominis
External obliques
Spinal erectors
GOALS
Beginner: Accustom your midsection
The rectus abdominis is the main
muscles to exercise, and increase their
strength. midsection muscle. It helps your
waist bend forward. The external
Advanced beginner and and internal obliques help your
intermediate: Build strength and waist twist and bend at the sides.
stability in your abdominals and lower The deepest abdominal muscle, the
back. transversus abdominis (not shown),
Advanced: Increase the size and compresses your internal organs.
strength of the muscles that make your The spinal erectors straighten and
abs visible when you strip off your shirt. stabilize the lower back.
MEN’S HEALTH 16 TOTAL BODY WORKBOOK | www.menshealth.com Illustration: Richard Waldrep

Total Body Workbook
BEGINNER
Frequency: Do these exercises at the end of a total-body Progress: Increase repetitions until you can do two sets
weight workout three times a week. of 20 pelvic tilts and two sets of 10 Supermen. Then
Rest: 1 minute between exercises you’re ready for the Advanced Beginner workout.
PELVIC TILT SUPERMAN

Sets: 2 Repetitions: 15–20 Sets: 2 Repetitions: 8–10*
A
B
B
* Hold for 2 seconds at the top of the movement.
ADVANCED BEGINNER
Frequency: Do these exercises at the end of a total-body Instead, do the exercises more slowly.
weight workout three times a week. Variety: Once every five or six workouts, go back and do
Technique: Do supersets of these exercises—one set of the pelvic tilt and Superman from the Beginner section.
crunches, then a set of reverse extensions—then rest But do three supersets instead of the two sets that are
30 seconds and repeat. recommended for beginners.
Progress: As the crunches and reverse extensions be- How long: When you can complete three supersets of 20
come easier, don’t do more; 20 is the upper limit on slow crunches and 10 slow reverse extensions, move up to
each set of crunches, and 10 is the limit on extensions. the Intermediate program.
CRUNCH REVERSE EXTENSION

A B
A B
BAD FORM
Don’t clasp hands

behind head.
Low Down The more fat you accumulate in your midsection, the worse it is for your lower-back mus-
cles. They have to compensate for a center of gravity that keeps moving forward. But even slimming down
can be tough on a guy’s lower back, says Pearson. “He sees a bulging gut and thinks he needs to do ab exer-
cises to reduce it.” If he tones only his abdominals, his lower back will be weak. Result: a great-looking body
KEY INFO that’ll get hurt as soon as he takes it out on the playing field or tries to do more in the gym. That’s why this
workout includes both abdominal and lower-back exercises. If you always do them together, your muscles
will stay in balance, creating a protective belt around your torso.

Total Body Workbook
INTERMEDIATE
Frequency: Divide your workout into two sets of exer- a little more difficult by performing it more slowly or,
cises—one for chest, shoulders, and arms, and one for in the case of crunches, by going more slowly and
back, legs, and abdominals—and perform each workout holding your body in the top position for an extra
twice a week. second or two. Then add weight to the bar on the good
Technique: Do these exercises as supersets: one set of mornings, and increase the weight you use on the side
crunches, followed by a set of side bends, then a set of bends. To make the crunches even more challenging,
either good mornings or back extensions. (You’ll alternate see the tips at the bottom of this page.
the last two exercises between workouts.) Rest for a How long: When you can complete all the repetitions
minute, then repeat the superset two more times. even using added weight, and when you have the time to
Progress: When you can perform all the recommended add exercises to your workout, move up to the Advanced
repetitions in each set, focus on making each repetition program.
ADVANCED CRUNCH STANDING DUMBBELL SIDE BEND

Sets: 3 Repetitions: 10 Sets: 3 Repetitions: 10 on each side
B A B
SEATED GOOD MORNING BACK EXTENSION

Sets: 3 Repetitions: 10–15 Sets: 3 Repetitions: 10
A B
OR
Don’t
hyperextend
B BAD FORM back.
Hard and Harder Here are four ways to make crunches more challenging to your abdominal muscles.
1. Hands over ears.
2. Hands extended overhead. 1 2 3 4
3. Hands across chest, holding weight plate.
4. Hands overhead, holding weight plate.

Total Body Workbook
ADVANCED
Frequency: Follow the same split routine you used in other moves, when you can perform all the repetitions in
the Intermediate program, and perform each of these each set, try to hold the top position for 1 to 3 seconds.
abdominal and lower-back workouts once a week. How long: Try this program for 6 weeks. After that, your
Technique: Do these exercises in the order listed—V-ups, abdominal and lower-back muscles will probably need a
followed by twisting crunches, followed by deadlifts for break. Take a week without performing any midsection
the first workout—but take a 30-second break after each exercises, then return to whichever part of the program
set of each exercise. These exercises are much more you like the best.
challenging than the previous ones, and after a good set If you still don’t see your abdominals:
you’ll probably be out of breath. Lift more slowly, helping to build more muscle.
Progress: Increase weights each week on the stiff-legged Do cardiovascular exercises with more intensity.
deadlifts, cable crunches, and good mornings. On the Ever seen a fat sprinter?
V–UP CABLE CRUNCH
Sets: 3 Repetitions: 15 - 25 Sets: 3 Repetitions: 10 - 15
B A B
TWISTING CRUNCH SIDE CRUNCH

Sets: 3 Repetitions: 10 on each side Sets: 3 Repetitions: 10 - 12 on each side
A B
A B Reach down your left side with your left arm, feel the
squeeze in your obliques, repeat on your right side.
STIFF-LEGGED DEADLIFT STANDING GOOD MORNING

Sets: 3 Repetitions: 8 Sets: 3 Repetitions: 8
A B
A B

Chapter Five: The Back

B can’t swing a bat, throw a ball, or fling an opponent
E H I N D E V E RY G R E AT AT H L E T E is a great back. You seats, building your lats will make you look as if you could
be in the game if you chose. “Lats are responsible for the
to the ground without using the big, fan-shaped mus- athletic, V-shaped physique,” says Dave Pearson, Ph.D., of
cles—called the latissimus dorsi—that spread across the the Ball State University human-performance laboratory.
middle of your back. So whether you’re a player or a poser, these workouts
Even if the closest you get to a playing field is the box are for you. —Lou Schuler
Teres major Rear deltoid
GOALS Latissimus dorsi

Beginner: Accustom back
muscles to exercise, and
increase their strength. The latissimus dorsi run
from the middle of your
Advanced beginner and back to your armpits.
intermediate: Build
Assisted by the teres
strength and size in your
major and rear deltoids,
middle back.
this muscle group helps
Advanced: Increase middle- you climb and pull
back strength for sports objects toward you.
performance and overall size.
MEN’S HEALTH 20 TOTAL BODY WORKBOOK | www.menshealth.com Illustrations: Richard Waldrep; John Hull; icons: Jim Nuttle
Total Body Workbook
BEGINNER
Frequency: Do these exercises three times a week as part of exercise, or for 2 to 3 weeks after returning from a
of a total-body weight workout. break. When you peak in the Beginner program—when
Rest: 1 minute between exercises you can’t increase the weight from one week to the
Progress: Increase weights each week. next, in other words—you’re ready to move on to the
How long: Follow this program for your first 4 to 8 weeks Advanced Beginner workout.
LAT PULLDOWN MACHINE PULLOVER

B
A B
A
Don’t pull bar
BAD FORM behind neck.
ADVANCED BEGINNER
Frequency: Do these exercises three times a week as part exercises described in the Beginner program. But this
of a total-body weight workout. time you should do three sets of each exercise, increasing
Technique: Increase weights on each set. the weight on each set.
Rest: 2 minutes between sets How long: When your strength and muscle size stop
Progress: Use heavier weights each week. improving, or when you have the time and energy to do
Variety: After 3 weeks to a month, switch back to the more exercises, move to the next level.
UNDERHAND–GRIP LAT PULLDOWN SEATED PULLEY ROW

A B
A B
Don’t bend too far forward

BAD FORM or lean too far back.
Wide vs. Thick Gym lore has it that pullups and pulldowns only make your lats wider and that
rows only make them thicker. The gym rats are wrong about what the muscle fibers can and can’t do, but
partially right about how the exercises affect your back’s appearance, says Pearson. Muscle fibers can’t
choose to grow wider or thicker based on which exercise you do. Either they grow bigger or they don’t.
When your lats grow larger, they make your entire back look wider. And rowing exercises do make your
KEY INFO
back appear thicker because they use other upper-back muscles, including your trapezius and rhomboids.
Pullups and pulldowns are better for isolating your lats, thus adding width. If you want to look both wide and
thick, do both the pulldowns and the rows each time you work your back.

Total Body Workbook
INTERMEDIATE
Frequency: Divide your workout into two sets of exer- sets; don’t go beyond 10 in any set until you can do 10
cises: one for chest, shoulders, and arms, and one for in every set.
back, legs, and abdominals. There are two different back Variety: When you can’t increase the weight from one
workouts at this level. Do each once a week. week to the next in any exercise—that is, you’re stuck on
Technique: Start each workout with the heaviest weight one weight for 2 or 3 consecutive weeks—switch back to
you can use for eight to 10 repetitions. (On chinups, of exercises from the Beginner or Advanced Beginner
course, you’ll use only your body weight.) Drop the weight sections. You should be able to do them with much more
slightly for subsequent sets if you need to. weight. When you stop making progress with those,
Rest: 2 minutes between sets return to the Intermediate program.
Progress: Try to increase the weights each week on the How long: Train this way for as long as you’re satisfied.
pulldowns and rows. Also try to do more total chinups with the results, or until you can do at least 10 chinups in
each week: That’s the sum of your repetitions in all three each set. Then it’s time to try the Advanced program.
CHINUP WIDE–GRIP BENT–OVER BARBELL ROW
Sets: 3 Repetitions: up to 10 Sets: 1 Repetitions: 12–15
A B
OVERHAND–GRIP PULLEY ROW NARROW–LAT PULLDOWN

A
A
Straps or Strapless? One of the fastest ways to develop back strength is to use lifting straps to help you grip
the weights. Your back muscles are stronger than your wrist and hand muscles, so with a little help from straps you’ll be
able to use a lot more weight on pulldowns and rows, and do a few more pullups. But many trainers will tell you never to
use straps—that they limit your ability to develop a strong grip, which in the long run is more important than back
strength. Pearson says it depends on your reason for doing back exercises. “If you’re a rock climber and you’re after maxi-
mum grip strength, don’t use straps,” he says. “But if you’re just trying to develop your back muscles, grip strength is a
secondary concern, and by all means you should use straps.”

Total Body Workbook
ADVANCED
Frequency: Follow the same split routine you used in the Instead of… Do…
Intermediate program, and perform each of these two Overhand-grip pullup Neutral-grip pullup
lat workouts once a week. One-arm cable row Machine row (Hammer
Technique: Start each exercise with the heaviest weight Strength–style is best)
you can use for the recommended number of repeti- Dumbbell pullover EZ-curl–bar pullover
tions. For Workout 1, warm up with an easy set or two Neutral-grip lat pulldown One-arm lat pulldown
of lat pulldowns. Bent-over dumbbell row Underhand-grip bent-over
Rest: 2 to 3 minutes between sets barbell row

Progress: Increase weights each week on the weighted Stiff-arm lat pulldown Machine pullover
exercises, and increase the total number of pullups you

perform in each workout. How long: When you find that you’ve hit a plateau with
Variety: When you can’t increase the weights from one the alternate exercises, switch back to the first group;
week’s workouts to the next, or when you can’t but this time use lighter weights, do more repetitions,
increase the number of pullups, switch the exercises and take shorter rest periods. Your body will need a
around as follows: break from the heavy weights.
OVERHAND–GRIP PULLUP NEUTRAL–GRIP LAT PULLDOWN
Sets: 3 Repetitions: Max out Sets: 3 Repetitions: 6–8
A B A B
ONE–ARM CABLE ROW BENT–OVER DUMBBELL ROW

Sets: 3 Repetitions: 6–8 with each arm Sets: 3 Repetitions: 6–8 with each arm
A B
DUMBBELL PULLOVER STIFF–ARM LAT PULLDOWN

Sets: 1 Repetitions: 10-12 Sets: 1 Repetitions: 10–12
A B
A B

Chapter Six:
The Legs
Y
OU ENJOY A SLY GLANCE at her legs, right?
Well, she’ll return the favor if you give her
something to look at. And though it’s nice to have
legs that women gawk over, they also serve a pur-
pose: They hold up the rest of your body. So make
sure you have a solid foundation. If you’ve ever
pulled a hamstring or had shinsplints, the cause is
probably simple: You have an imbalance. Your
hamstring muscles are overpowered by your
quadriceps, and the shin muscles are bullied by
the more powerful calf muscles. “Most people
Quadriceps overtrain their stronger parts, and that increases
the imbalance, which can lead to injuries. You
Gluteus should work on the weak areas, not shy away from
maximus them,” says Dave Pearson, Ph.D., of the Ball State
University human-performance laboratory.
These workouts can normalize relations be-
tween your warring lower-body muscle groups,
helping you play better, stay in the game longer,
and look better when you take off your pants.
Hamstrings What more could you ask? —Lou Schuler
The gluteus maximus and hamstrings push your

body up and forward when you’re jumping and
running. The hamstrings also bend your leg at
the knee, and the quadriceps straighten your leg
Anterior
again. Your calves lift your heels up off the
tibialis
ground, and the anterior tibialis muscles lift your
Calves
toes up toward your knees; both actions occur
when you walk or run.
GOALS
Beginner: Accustom leg muscles to exercise, and increase their strength.
Advanced beginner and

intermediate: Build strength and size in your lower body.
Advanced: Choose a workout that matches your goals: improved sports

performance or pure muscle-building and great-looking legs.
MEN’S HEALTH 24 TOTAL BODY WORKBOOK | www.menshealth.com Illustrations: Dugald Stermer

Total Body Workbook
BEGINNER
Frequency: Do these exercises three times a week, How long: Follow this program for your first 4 to 8 weeks
as part of a total-body weight workout. of exercise, or for 2 to 3 weeks after a break. When you
Rest: 1 minute between exercises can’t increase the weight from one week to the next,
Progress: Increase weights each week. move to the Advanced Beginner workout.
LEG PRESS LEG CURL

A
B
B
ADVANCED BEGINNER
Frequency: Do these exercises three times a week, Variety: After 3 or 4 weeks, switch to the exercises in
as part of a total-body weight workout. the Intermediate program, but do them as shown here,
Technique: Increase weights on each set. increasing the weight on each set.
Rest: 2 minutes between sets How long: When you have the time and energy to do
Progress: Use heavier weights each week. more exercises, move to the next level.
DUMBBELL SQUAT ONE-LEGGED CURL CALF RAISE

Sets: 3 Repetitions: 12, 10, 8 Sets: 3 Repetitions: 12, 10, 8 each leg Sets: 1 Repetitions: 15
A
A
A B B
No More Shinsplints Nearly all shinsplints involve overusing your anterior tibialis—the strip of
muscle on the front of your lower leg—without first strengthening it, Pearson says. Actually, it’s a simple
muscle to exercise: Raise your toes toward your knee, and you’ve worked it. Here are moves you can do to
strengthen your shins. One set of 10 to 12 repetitions of any one of these exercises should give your anterior
tibialis all the work it needs.
KEY INFO
ISOMETRIC CONTRACTION: Hold PLATE LIFT: Perform BUCKET LIFT: Increase resistance by
for 5 seconds on each repetition. slow repetitions. adding water or sand to the bucket.
Illustrations: John Hull; icons: Jim Nuttle www.menshealth.com | TOTAL BODY WORKBOOK 25 MEN’S HEALTH
Total Body Workbook
INTERMEDIATE
Frequency: Divide your workout into two sets of exer- the weight on squats and lunges, you may be too pooped
cises—one for the chest, shoulders, and arms, and one for the others, but don’t worry about it. It’s more impor-
for the back, legs, and abdominals. There are two dif- tant to push yourself on the full-body exercises.
ferent leg workouts at this level. Do each once a week. Variety: If you get stuck on one weight for 2 or 3 consec-
Technique: Begin the first set of each exercise with the utive weeks, switch to exercises from the previous
heaviest weight you can use for eight to 10 repetitions. sections—you should be able to do them with much
Reduce the weight slightly for subsequent sets if you more weight—or try some of the moves in the Advanced
need to. If you start your workout with barbell squats, section. When you stop making progress with those,
however, you’ll need one or two warmup sets before switch back to the Intermediate program.
you’re ready to work with a truly challenging weight. How long: Train this way for as long as you’re satisfied
Rest: 2 minutes between sets with the results, or until you feel ready to push yourself
Progress: Increase the weights each week. If you increase with higher weights and fewer repetitions.
BARBELL SQUAT LUNGE
Don’t let your knees extend past
Don’t bend forward or let your your toes, especially if you’ve ever
heels lift off the floor. had knee problems.
BAD FORM
A B BAD FORM
A B
STANDING LEG CURL SEATED LEG CURL

A B
A B
SEATED CALF RAISE ONE–LEGGED CALF RAISE

Sets: 1 Repetitions: 15–20 Sets: 1 Repetitions: 12–15 each leg
A A B
B
Homegrown Hamstrings Don’t have access to a gym? Here are two hamstring exercises that
require no special equipment. You can substitute them for the exercises shown above.
KEY INFO
DUMBBELL LEG CURL LYING HIP EXTENSION

Total Body Workbook
ADVANCED
Frequency: Choose the program you’d like to follow and Progress: Increase weights each week on all exercises.
do it twice a week, following the same split routine you Variety: If you’re doing the Power Workout, vary your
used in the Intermediate program. foot position every 2 or 3 weeks. Instead of the wide-
Technique: Schedule heavy and light days each week. stance powerlifting squat, try the barbell squat shown in
For the Power Workout, use more weight on each set the Intermediate program. And instead of the deadlift
on the heavy day, and on the light day stay at the same shown here, try the sumo deadlift, in which your feet are
weight—a much lighter one—for all three sets. On the wide and you use a narrow grip.
light day, use about 60 percent of the weight you lifted for If you’re doing the Muscle-Building Workout, substitute
your last set on the heavy day. For example, if you used 185 other exercises every 3 or 4 weeks.
pounds on your last set of squats on the heavy day, try How long: When you can’t increase the weights from one
about 115 pounds for all your sets on the next light day. week’s workouts to the next in the Power Workout, take a
For the Muscle-Building Workout, start each exercise 1-week break from weight training, then return to the Ad-
with the heaviest weight you can lift for the recommended vanced Beginner or Intermediate program for a month or so.
number of repetitions. This rule holds for your light day as For the Muscle-Building Workout, you can train like this
well as your heavy day. as long as you feel you’re producing results. When your
Rest: 2 to 3 minutes between sets on the heavy day, 1 body stops responding to this system, go back to the Ad-
minute between sets on the light day vanced Beginner or Intermediate program.
P O W E R W O R KO U T To improve your game

POWERLIFTING SQUAT DEADLIFT
Heavy day Sets: 2 Repetitions: 5 Heavy day Sets: 5 Repetitions: 5
Light day Sets: 3 Repetitions: 10 Light day Sets: 3 Repetitions: 10
A B
M U S C L E - B U I L D I N G W O R KO U T To build more brawn

FRONT SQUAT STIFF–LEGGED DEADLIFT CALF RAISE ON LEG–PRESS MACHINE
Heavy day Sets: 3 Heavy day Sets: 5 Heavy day Sets: 3
Repetitions: 6–8 Repetitions: 6–8 Repetitions: 10–12
Light day Sets: 3 Light day Sets: 3 A Light day Sets: 3
Repetitions: 12–15 Repetitions: 12–15 Repetitions: 15–20
B
A
A B

Build the Body
You Want,
One Muscle
Group at aTime
S
o you’ve finally decided to below, based on choosing the beginner Once you’ve filled in 4 weeks of
make some serious changes workout for arms, chest, and shoulders the exercise log, test your strength
in your life, huh? That’s so you can see how the log works. The in each muscle group to see if you
good. Just make sure you change seven little boxes under the WEEK should move up to the next work-
what counts. Not your career. Not heading represent the 7 days of the out level.
your girlfriend. Not your sex. If you week. (Clever, huh?) Since each of That’s the easy part. The hard part
want to make a change that matters, these exercises should be done three comes when you put down your pen-
change your workout program (and times a week, three of the boxes are cil and pick up the dumbbells.
your socks), and get something checked. (Catching on yet?) So get off your butt, and go for it!
going that will make you feel great
in 30 days.
Whether you’re a newcomer to the
strength training scene, or an old
hand, you’ll find specific, targeted
workouts, customized for your fit-
ness level, to build up your arms,
chest, shoulders, abs, back, and legs.
First, take a look through the six barbell biceps curl ✓ ✓ ✓ barbell biceps curl ✓ ✓ ✓
muscle workouts that follow, and triceps pushdown ✓ ✓ ✓ triceps pushdown ✓ ✓ ✓
decide what level you’re going to
start at: beginner, advanced begin-
ner, intermediate, or advanced.
You’ll need to make this decision for
each muscle group since you may ✓ ✓ ✓ barbell flat bench press ✓ ✓ ✓ barbell flat bench press
✓ ✓ ✓ pec-deck machine fly ✓ ✓ ✓ pec-deck machine fly
have already been working on those
arms but neglecting your back.
Once you’ve decided what level you
want to start at for each muscle
group, fill in the blank exercise log on
machine shoulder press ✓ ✓ ✓ machine shoulder press ✓ ✓ ✓
pages 27 and 28. (You may want to cable upright row ✓ ✓ ✓ cable upright row ✓ ✓ ✓
photocopy this exercise log before
you fill it in so you can continue to
use it as your fitness level increases.)
We’ve filled in a sample of the log,
Here’s how to fill in your log.
Director: K. Greenslade Editor: C. Caciolo Copy editor: Krissa Y. Strauss Designer: Patrick Maley Production assistant: Sue Kern
Before you undertake a new health program or
fitness regimen, we encourage you to discuss If you experience a problem with your Men’s Health subscription,
your plans with a health care professional, please contact our Customer Service Department:
especially if you have not exercised for several
years, are over 35 years old, or are overweight.
www.menshealth.com In the UK:
By Phone (800) 666-2303 Phone: 01858 438851
Monday - Friday 8:00 A.M. – Midnight EST E-mail: Rodale@subscription.co.uk
Saturday and Sunday 9:00 A.M. – 7:00 P.M. EST Online: www.menshealth.co.uk

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www.GetPedia.

*More than 150,000 articles in the

www.menshealth.com | TOTAL BODY WORKBOOK 3 MEN’S HEALTH

Chapter One: The Arms

build bigger arms? Lots of them,

Illustrations: Sam Sisco; icons: Jim Nuttle

BEGINNER ADVANCED BEGINNER

DUMBBELL CURL (BICEPS)

Stand in front of a mirror with your

www.menshealth.com | TOTAL BODY WORKBOOK 5 MEN’S HEALTH

PREACHER CURL WITH EZ BAR (BICEPS) CLOSE-GRIP BENCH PRESS (TRICEPS)

INCLINE DUMBBELL CURL (BICEPS) “SKULL CRUSHER” TRICEPS EXTENSION

MEN’S HEALTH 6 TOTAL BODY WORKBOOK | www.menshealth.com

CABLE PREACHER CURL (BICEPS) DECLINE EXTENSION WITH EZ BAR (TRICEPS)

SEATED CONCENTRATION CURL (BICEPS) REVERSE-GRIP CABLE EXTENSION (TRICEPS)

A FEW WORDS ABOUT FOREARMS

www.menshealth.com | TOTAL BODY WORKBOOK 7 MEN’S HEALTH

Chapter Two: The Chest

All the exercises on the follow-

BARBELL FLAT BENCH PRESS PEC-DECK MACHINE FLY

Back BAD FORM Arms too

FLAT DUMBBELL FLY BARBELL FLAT BENCH PRESS

You probably think the object of a bench press is

www.menshealth.com | TOTAL BODY WORKBOOK 9 MEN’S HEALTH

BARBELL FLAT BENCH PRESS DUMBBELL DECLINE BENCH PRESS / DIP*

Every 3 weeks, change the angle at which you do the flies—

KEEP YOUR WRISTS STRAIGHT

MEN’S HEALTH 10 TOTAL BODY WORKBOOK | www.menshealth.com

DUMBBELL INCLINE PRESS DUMBBELL DECLINE FLY

CLOSE-GRIP BENCH PRESS WIDE-GRIP BENCH PRESS

CABLE CROSSOVER DUMBBELL INCLINE FLY

THREE ESSENTIAL GRIPS

www.menshealth.com | TOTAL BODY WORKBOOK 11 MEN’S HEALTH

Chapter Three: The Shoulders

MACHINE SHOULDER PRESS CABLE UPRIGHT ROW

SEATED BARBELL OVER HEAD PRESS CABLE UPRIGHT ROW

www.menshealth.com | TOTAL BODY WORKBOOK 13 MEN’S HEALTH

BENT-OVER LATERAL RAISE

MEN’S HEALTH 14 TOTAL BODY WORKBOOK | www.menshealth.com

STANDING BARBELL PRESS HANGING HIGH PULL

www.menshealth.com | TOTAL BODY WORKBOOK 15 MEN’S HEALTH

Chapter Four: The Abdominals

MEN’S HEALTH 16 TOTAL BODY WORKBOOK | www.menshealth.com Illustration: Richard Waldrep

PELVIC TILT SUPERMAN

* Hold for 2 seconds at the top of the movement.

CRUNCH REVERSE EXTENSION

Don’t clasp hands

www.menshealth.com | TOTAL BODY WORKBOOK 17 MEN’S HEALTH

ADVANCED CRUNCH STANDING DUMBBELL SIDE BEND

SEATED GOOD MORNING BACK EXTENSION

MEN’S HEALTH 18 TOTAL BODY WORKBOOK | www.menshealth.com

TWISTING CRUNCH SIDE CRUNCH

STIFF-LEGGED DEADLIFT STANDING GOOD MORNING

www.menshealth.com | TOTAL BODY WORKBOOK 19 MEN’S HEALTH

Chapter Five: The Back

Teres major Rear deltoid

GOALS Latissimus dorsi

LAT PULLDOWN MACHINE PULLOVER

UNDERHAND–GRIP LAT PULLDOWN SEATED PULLEY ROW