Muscle Fitness Muscle & Fitness UK - April 2018

MALE MUSCLE T R A I N I NG SPL I T FOR S USTA I N E D FAT L OS S JOEL’S EXERCISE TIPS EXERCISE 3: Seated Dumbbell Lateral Raise • 1 x warm up set / 20 - 30 reps • 3 x working sets / 10 - 12 reps • Every set add drop set & burn until failure EXERCISE 4: Upright Row • 3 x working sets / 12 - 15 reps EXERCISE 5: Seated Dumbbell Bent Over Raise • 3 x working sets / 10 - 12 reps • Every set add drop set & burn until failure EXERCISE 6: Barbell Front Raise • 3 x working sets / 12 - 15 reps SATURDAY: ARMS Overview • • • • • • Preacher Curl Skull Crushers & Close Grip Press Seated Dumbbell Bicep Curl Tricep Pushdown (Straight Bar & Rope) Standing Cross Body Bicep Curl Dips EXERCISE 1: Preacher Curl • 3 x warm up sets / 20 - 30 reps • 3 x working sets / 10 - 12 reps • Final set add drop set & burn until failure EXERCISE 2: Skull Crushers & Close Grip Press (Superset) • 1 x warm up set / 20 - 30 reps • 3 x working sets / 10 - 12 reps • Every set add superset & burn until failure EXERCISE 3: Seated Dumbbell Bicep Curl • 1 x warm up set / 20 - 30 reps • 3 x working sets / 10 - 12 reps • Every set add drop set & burn until failure EXERCISE 4: Tricep Pushdown (Straight Bar & Rope) • • • • 1 x warm up set / 20 - 30 reps 3 x working sets / 10 - 12 reps Use the rope attachment for drop set Every set add drop set & burn until failure EXERCISE 5: Standing Bicep Across Body Curl • 3 x working sets / 10 - 12 reps (each arm) EXERCISE 6: Dips • 3 x working sets • Every set until failure SUNDAY: REST DAY @joelcorry 34 MUSCLE & FITNESS / APRIL 2018

Muscle Fitness Muscle & Fitness UK - April 2018 | Page 36