Build new muscle mass and strip away belly fat fast with this seven-day workout plan for the gym…
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With the right workout routine, you can achieve a whole lot in just four weeks. This workout plan for the gym is proof of that. The four weekly workouts it contains are broken down by areas of the body and though the emphasis is on your chest, back and arms, no muscle goes without its turn in the spotlight over the course of each week. The plan is designed to push your muscles beyond their comfort zone so your body rebuilds them bigger and stronger.
In each of the four weeks of this 28-day plan you will train your chest and back twice. Sound like a lot? It is! But in some plans you only hit each muscle group every seven days, which isn’t enough of a stimulus to force your body into making positive physique adaptations.
The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders. A recommended schedule is to do the workouts on Mondays, Wednesdays, Fridays and Saturdays. That’s so you leave a day’s rest between upper-body focused sessions.
All four weekly workouts are made up of five moves, which you’ll perform as straight sets, so you’ll simply work through moves 1 to 5 in order. Simply do the four workouts in order every week, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed. That’s it!
To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. Keep your wits about you, because not every exercise begins with you lowering the weight, in which case you need to follow the third number rather than the first.
The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.
It involves doing seven moves like downward dog walk-outs and lunges with rotation that warm up muscles all over the body, then going into workout-specific exercises. The simplest way to do the latter is to do one or two sets of each exercise from the workout you’re about to do, using either very light dumbbells or an unloaded barbell.
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.
Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.
Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.
Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.
Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.
Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
Sit on an incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.
Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.
Sit with your upper back supported on a bench, hol