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TOTAL BODY
TOTAL BODY
WORKBOOK
4–WEEK
EXERCISE
LOG
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4–WEEK
EXERCISE
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www.menshealth.com
|
TOTAL BODY WORKBOOK
3
MEN’S HEALTH
TOTAL BODY
WORKBOOK
Chapter One: The Arms
Editor’s note:
This is the first in a series of chapters that will teach you how
to build the body you want, one muscle group at a time.
GOALS
Beginner:
Accustom your
body to exercise and increase
the strength in your arms.
Brachialis
Forearm
flexors
Brachio-
radialis
Advanced beginner and
intermediate:
Start to devel-
op visibly muscular arms.
Advanced:
Create arms like
a superhero’s.
Biceps
gym, look around. How
many of the guys are trying to
build bigger arms? Lots of them,
right? Few of them, unfortunately,
are going to succeed.
“Most guys’ workouts won’t in-
crease the size of their arms,” says
David Pearson, Ph.D., of Ball State Uni-
versity. Many men just work until they
can’t lift their arms anymore, which
forces in enough blood to create a great
“pump”but does nothing to add beef.
The only way to do that? “Lift heavier
weights with good form,”Pearson says.
This four-part plan will take you
from beginner to iron man, as you
work with increasingly heavier
weights on different exercises,
using shifting sets and repetitions.
Result: real muscle growth for as
long as you want it.
—Lou Schuler
Triceps
Forearm
extensors
MEN’S HEALTH
4
TOTAL BODY WORKBOOK
|
www.menshealth.com
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