1 WARM-UPCARDIO WARM-UP
If you think that warming up is a mere matter of five minutes power ambling on the treadmill, think again. Gigandet keeps his body fat low with a tough half hour of running, cycling or swimming laps before he even thinks about lifting any weight. Run or cycle a loop that brings you back to your training venue in 30 minutes. Push yourself hard-but not so hard you collapse on arrival. There’s more pain to come,right here.
2 CHESTPRESS- UP/BENCH PRESS SUPERSET
Do 20 press -ups as a warm up (A). Then, lie on a bench with two dumbbells held by your .chest!. Keep your elbows tucked in and push upwards until your arms straighten (B), before lowering to the start position. Do 12 reps, then immediately do 20 press ups, That's one superset. Rest for 60 seconds. Do two more supersets. Note the agreeable burning sensation across your chest.
INCLINE BENCH/DECLINE PRESS-UP SUPERSET
Raise the bench to an angle of 45 degrees. Lying on it, grab two dumb bells as before, and push upwards (A), with elbows tucked in. Do 12 reps, then immediately do 20 press-ups, this time with your feet resting on the bench and your hands on the floor (B), That’s one superset. Rest for 60 seconds. Do two more supersets. Bellow manly epithets and curses. You’re in a garage.
DUMB-BELL FLIES/ PRESS-UPS SUPERSET
Lie on a flat bench and hold a dumb-bell in each hand. Open your arms to the side (A), then bring them to the start, then do 12 reps. Get into a press-up position, with two tea-towels under your palms. Lower your chest to the floor, sliding your arms out sideways (B), Pull them back to one, Aim for 12 reps, that’s one superset. Rest for 60 seconds. Do two more supersets.
STANDING LATERAL RAISES
Stand with your feet Shoulder- width apart. Hold a dumb-bell in each hand, with your palms facing your thighs (A), Slowly raise the weights outward and upwards to shoulder level (B), Keeping your elbows slightly bent throughout , then lower to the start, that’s one rep. Do 12. Rest for 60 seconds. Do two more sets, Be glad this isn’t a superset, and get ready for the next round.
3 ABSHANGING STRAIGHT LEG LIFT
Hang with both hands on a beam, or a sturdy doorframe, so that your legs are straigth and your feet are off the floor (A). Keeping your knees locked, bend your legs at the hips and, using your abs, raise them slowly until they are parallel with the floor (B ). Then lower to the starting position. Do 15 reps, repeat three times with minimal rest between sets. This will burn like a vindaloo in Hel1.
SUPER-SLOW BICYCLE CRUNCHES
Lie on a folded towel Place your hands by your ears and raise your shoulders a couple of inches. Bend one knee until it' near your chest. Straighten the other leg so your heel is a few inches off the floor and turn your body towards the bent knee (A). Now 'cycle' your legs, alternating between the two positions (8 ). Do three sets of 15 cycles, Experience further burning-if not, go slower.
DECLINE BENCH CRUNCHES
If you have adec1ine bench, lie on it. Otherwise do this exercise On the floor. Hold a weight 10 your chest with your arms crossed over it to keep it in place. Now use your abs to curl slowly upwards until you are sitting almost upright (A), then slowly lower to the starting position (R). That's one rep. Do three sets Of 15, with minimum rest between each. Your abs should now be charred.
4 TRICEPSSKULL CRUSHERS
Lie on a bench holding a dumb-bell (or barbell if you have one) in both hands, with arms straight, fingers locked and palms facing the ceiling (A). (If you're holding a barbell, hold it with your hands six inches apart and palms facing your feet.) Slowly lower the weight until it is nearly touching your forehead (8 ) . Then push back and return to the starting position. Do three sets of 10, with 60 seconds rest between each.
TRIANGLE PUSH- UPS
Get into a press-up position, but with your hands touching underneath your chest. Position your hands so that your fingers point forwards and your thumb and forefingers touch to form a triangle (A). Lower yours elf slowly until your chest touches your hands (B), then push back up to the starting position. That's one rep. Do three sets of 12, with 60 seconds rest between each set. And you're done. Easy as 1, 2, 3, 4.