Ben Emanuel II
TWO WEEK PROGRAM TO BUILD LEAN MUSCLE
The moves in this plan target your entire body. They’re designed to burn flab, build lean muscle, and improve your overall fitness level. Plus, we give you two different training combinations, so you can choose the one that works best for you. Be relentless and create your lean athletic body.
TABATA: Select a pair below. Do the first move for 20 seconds and rest 10 seconds. Now do the second move for 20 seconds and rest 10. Repeat the pattern for 4 minutes. Pick another pair and repeat; do as many as you want.
Exercises – 1+2; 3+7; 8+6; 5 (alternate legs)
METABOLIC BURNOUTS: Do each exercise below in order for 30 seconds, resting 30 seconds between exercises. That’s round 1. For each ensuing round, take 5 seconds off your rest; keep going until you’re not resting at all (Round 7).
Exercises – 4, 1, 2, 8, 6, 7
EXERCISEDESCRIPTION1. Half Push-upsAssume a pushup position with your arms straight. Your hands should be about shoulder-width apart, and your body should form a straight line from head to ankles. Bend your elbows and lower your body until your chest nearly touches the ground. Pause, and then push yourself halfway backup. Pause again, then lower your body back to the floor. Push yourself all the way back up to the starting position, and repeat.2. Goblet SquatHold a dumbbell in front of your chest, cupping the top end with both hands. Push your hips back and bend your knees, performing a squat. Pause; then push back up.3. Bear CrawlGet down on all fours with your hips up and knees bent approximately 90 degrees. Only your hands and toes should touch the floor. Crawl forward, moving your opposite hands and feet in unison (left and and right foot, right hand and left foot).4. ChinupGrab a chinup bar using a shoulder-width, underhand grip, and hang at arm’s length; this is known as a dead hang. Pull your chest to the bar. Once the top of your chest touches the bar, pause, and then slowly lower your body back to a dead hang.5. Split SquatsHold a pair of dumbbells at arm’s length next to your sides, palms in, and stand in a staggered stance with your left foot in front of your right. Slowly lower your body as far as you can. Pause, and push yourself back up to the starting position. Complete the prescribed number of reps, switch legs, and repeat.6. Burpees With JumpStand with your feet slightly beyond shoulder width and your arms hanging naturally by your sides. Push your hips back, bend your knees, and lower your body into a squat until you can place both hands on the floor. Kick your legs back so you’re in a pushup position. Quickly pull your legs back into a squat and jump. Land and repeat.7. Dumbbell Skier SwingGrab two dumbbells and hold them at arm’s length next to your sides with your feet hip-width apart and your knees slightly bent. Without rounding your lower back, simultaneously hinge forward at your hips and swing your arms behind you. Thrust your hips and swing your arms behind you. Thrust your hips forward and raise your torso until you’re standing upright, letting momentum swing the weights up to chest level. Continue the swingin motion. 8. Renegade RowGrab a pair of dumbbells and assume a pushup position, your arms straight. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward. Pause, and then quickly lower the dumbbell. Repeat with your left arm.