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Mens Health Cover Model Workout Phase 1Created by absmith
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Summary
2 Workouts / 12 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is based on the Men's Health book called "The Cover Model Workout". It is a 4 phase (16-week) program. In Phase 1, the focus is on developing muscles for the more strenuous portions of the program in later phases. Workouts should be done pretty fast to increase cardio response. The Core workout is to be done on Monday and Friday, and the Integrity workout is to be done on Wednesday. These workouts use Drop Sets. The first set of an exercise should be done so t...
Workouts
Core Workout Phase 1 (Advanced)
Description
This workout is from Men's Health book called the Cover Model Workout. This is to be done two days a week (presumably on Monday and Friday). Exercises are meant to be drop sets (close to maxing out on the first set, then drop the weight down 20% and do it at a lower weight).
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 2 sets: 20 reps, 10 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Lat Pulldowns - Wide-Grip 2 sets: 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Lat Pulldowns - Close-Grip 2 sets: 10 reps, 10 reps Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i... |
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Leg Curls - Lying 2 sets: 10 reps, 10 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Bench Press - Dumbbell, Flat 1 set: 10 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Shoulder Press - Dumbbell, Seated 1 set: 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Supermans 1 set: 15 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee... |
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Crunch 1 set: 15 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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