BUILD MUSCLE Now it s your turn.
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- Kelly McKenzie
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1 E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T
2 J E L C S U M D L I U B Y ERR Jerry joined Anytime Fitness for the social side. His friends and boss lifted weights, and it was a great place to catch up. He soon realised it was so much more than that. Starting each day with the weights, he s seen an incredible transformation. He says he went from feeling lazy and tired all day, to being full of energy. He s lost body fat, put on muscle mass and feels great. Now it s your turn. This plan has been specially formulated by PTs using the Anytime Workouts app to help build muscle. The 5-day split routines target the major muscle groups: back, chest, legs, arms and shoulders.
3 ARMS 50 MINUTES BACK 50 MINUTES CHEST 50 MINUTES LEGS & ABS 50 MINUTES SHOULDERS & ABS 50 MINUTES
4 ARMS 50 MINUTES Perform each exercise in the workout, one after another, and then rest for 60 seconds between sets. Complete sets.
5 Workout one EXERCISE 1 CLOSE GRIP BENCH PRESS 1. Lie on a flat bench holding the barbell straight up over your chest with your arms straight and hands close together. 2. Lower the barbell down to mid-chest level. 3. Press the barbell back up to a straight arm position.
6 Workout one EXERCISE 2 CURL 1. Stand upright holding the bar underhanded with your arms straight and your elbows at your sides. 2. Raise the bar up to your shoulders, bending at your elbows, keep them by your sides. 3. Do not sway back and forth as you lift and lower the bar.
7 Workout one EXERCISE 3 KNEELING EXTENSION 1. Kneel facing away from a cable system holding a rope at the sides of your head with your elbows bent, resting on a bench in front. 2. Straighten your arms out in front, keeping your shoulders steady. 3. Bend at the elbows, returning the rope to the sides of your head.
8 Workout one EXERCISE REVERSE PUSHDOWN 1. Stand upright holding a handle in both hands at chest level underhanded with your elbows bent. 2. Pull the handles down, fully extending your arms and keeping your shoulders steady. Your hands should finish at the top of your thighs in the downward position.
9 Workout one EXERCISE 5 INCLINE CURL 1. Lie on an incline bench holding dumbbells by your sides with your arms straight, palms facing forward. 2. Raise the dumbbells up to your shoulders, bending at the elbows. 3. Do not turn at the wrists as you lift and lower the dumbbells.
10 Workout one EXERCISE 6 REVERSE CURL 1. Hold a barbell overhanded with your hands about shoulder-width apart and your arms straight. 2. Raise the barbell up to shoulder height, keeping your elbows at your sides. 3. Lower the barbell back to a straight arm position. Do not rock your upper body back and forth as you lift and lower the barbell.
11 Workout one EXERCISE 7 CONCENTRATION CURL 6 1. Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight. 2. Raise the dumbbell up to your shoulder, bending at the elbow. Keep your elbow on your inner thigh throughout. 3. Complete all reps on one side before switching to the other side.
12 BACK 50 MINUTES Perform each exercise in the workout, one after another, and then rest for 60 seconds between sets. Complete sets.
13 Workout Two EXERCISE 1 SIDE TO SIDE PULL UP 1. Hang from a bar overhead holding a close grip handle. 2. Pull your body up to one side until your chin reaches over the bar, bending at the elbows. 3. Lower back down and pull up to the other side.. Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
14 Workout Two EXERCISE 2 WIDE GRIP PULLDOWN 1. Grasp the bar using a shoulder-width grip with your arms extended straight overhead. 2. Pull the bar down in front to the top of your chest, bending at the elbows. 3. Straighten your arms fully, returning the bar to the top position.
15 Workout Two EXERCISE 3 SEATED CLOSE ROW 1. Sit upright holding the handle with your arms straight out in front and your back flat. 2. Pull the handle straight in to your chest, bending at the elbows and squeezing your shoulder blades together. 3. Remain upright throughout and do not sway back and forth.
16 Workout Two EXERCISE STIFF ARM PULLDOWN 1. Stand upright holding the bar with your arms straight. 2. Pull the bar down in front to the top of your thighs, keeping your arms straight. Stay upright and do not sway back and forth.
17 Workout Two EXERCISE 5 EXTENSION 1. Lay on a back extension machine with thighs on the pads and your upper body bent over at waist, arms across your chest. 2. Raise your upper body to a full upright position.
18 Workout Two EXERCISE 6 UNI SELF ROW 6 1. Lie on the floor holding onto a suspended straight bar with one hand and your arm straight. 2. Pull your body up to the bar and reach the other hand straight up to the ceiling. 3. Lower your body back to the floor. Complete all reps on one side before switching to the other side.
19 CHEST 50 MINUTES Perform each exercise in the workout, one after another, and then rest for 60 seconds between sets. Complete sets.
20 Workout three EXERCISE 1 BENCH PRESS 1. Lie on a flat bench holding the barbell up over chest with your arms straight and hands shoulder-width apart. 2. Lower the barbell down to upper-chest level, bending at the elbows. 3. Press the barbell back up to a straight arm position.
21 Workout three EXERCISE 2 INCLINE BENCH PRESS 1. Lie on an incline bench holding the dumbbells at shoulder level with your elbows bent. 2. Press the dumbbells up until your arms are straight up over your chest. Lower the dumbbells back to shoulder level and repeat.
22 Workout three EXERCISE 3 DIP 1. Support your body between dip bars with your arms straight and feet off the floor. 2. Lower your body toward the floor, bending at the elbows. 3. Push back up to a straight arm position.
23 Workout three EXERCISE PUSH UP 1. Support your body on your toes with your hands on a ball, elbows bent and your chest nearly touching the ball. 2. Push up to a straight arm position. Lower your body back to the start position, keeping your back flat and your hips in line with your shoulders throughout.
24 Workout three EXERCISE 5 CROSSOVER 1. Stand upright holding the handles with your arms straight out to the side at shoulder height. 2. Pull the handles together until they meet in the middle in front of your chest. 3. Try to keep your arms straight throughout or use a slight bend at the elbows.
25 Workout three EXERCISE 6 IN-OUT PUSH UP 6 1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor with a low step on either side of your hands. 2. Rapidly push up off the floor with your hands. 3. Land with your hands on the steps, lowering your chest between the steps.. Push up off the steps, land back on the floor.
26 LEGS & ABS 50 MINUTES Perform each exercise in the workout, one after another, and then rest for 60 seconds between sets. Complete sets.
27 Workout Four EXERCISE 1 DEADLIFT Start in a squat position with the barbell on the floor, your feet hip-width apart, your head up and your hips low. 2. Stand up, lifting the barbell, keeping your arms straight and your back flat. 3. Lower the barbell back to the floor, pushing your hips back and down and bending your knees.
28 Workout Four EXERCISE 2 WALKING LUNGE Stand upright holding dumbbells by your sides with arms straight. 2. Take a step forward, dropping your back knee down and leaning your torso slightly forward with your weight on your front leg. 3. Push off your foot and take a step forward, dropping down into a lunge on the other side. Continue walking forward.
29 Workout Four EXERCISE 3 CROSSOVER STEP UP Stand to the side of a bench with your outside foot on the bench across the other leg, holding dumbbells by your sides. 2. Push down on top foot and step up and laterally onto the bench. 3. Step down onto the inside foot, keeping the outside foot on the bench. Complete all reps on one side before switching to the other side.
30 Workout Four EXERCISE CALF RAISE Stand on your toes on the edge of a step with a barbell across your shoulders. 2. Drop your heels down as far as you can. 3. Raise your heels, coming up onto your toes again as high as you can.
31 Workout Four EXERCISE 5 LEG EXTENSION Sit in the leg extension machine with your knees bent and the leg pads on your lower shins just above your ankles. 2. Extend your knees fully, raising your legs out and up to where your feet, knees and hip are in line.
32 Workout Four EXERCISE 6 CABLE HIP EXTENSION Stand facing a cable system with the cable attached to the ankle of one leg. 2. Draw this leg straight back, moving from the hip. Keep both legs straight and maintain your balance by holding onto the system if necessary. 3. Complete all reps on one side before switching to the other side.
33 Workout Four EXERCISE 7 V UP Lie on your back with your legs straight and your arms stretched out overhead. 2. Raise your legs straight up while also lifting your upper body off the floor and reach your hands toward your feet, keeping both your arms and legs straight. 3. Slowly lower your upper body and legs back to the floor and repeat, keeping the reps smooth.
34 Workout Four EXERCISE 8 NEGATIVE CRUNCH Sit upright in the top position of a sit up with your feet flat, knees bent and your hands to the sides of your head with your feet anchored. 2. Lower your upper body towards the floor, stopping just before you touch. 3. Return to the upright position.
35 Workout Four EXERCISE 9 STANDING CRUNCH Stand upright holding the rope in both hands over one shoulder with your elbows bent. 2. Twist your upper body down and to one side, keeping your hands at shoulder height. 3. Complete all reps on one side before switching to the other side.
36 SHOULDERS & ABS 50 MINUTES Perform each exercise in the workout, one after another, and then rest for 60 seconds between sets. Complete sets.
37 Workout five EXERCISE 1 OVERHEAD PRESS 1. Stand upright holding a barbell in front at shoulder height with your elbows bent and palms facing forward. 2. Press the barbell overhead, extending your arms fully. 3. Keep your back flat and remain upright throughout the movement.
38 Workout five EXERCISE 2 ROLLING SHRUG 1. Stand upright holding a barbell over handed in front with your arms straight and hands shoulder-width apart. 2. Shrug your shoulders, raising them as high as possible, keeping your arms straight. 3. Pause briefly at the top position then roll your shoulders back and down to the start position.
39 Workout five EXERCISE 3 LATERAL RAISE 1. Sit upright on a bench holding dumbbells at your sides with your arms straight. 2. Raise the dumbbells up and outward to the sides to shoulder height, keeping your arms straight or with a slight bend at the elbows.
40 Workout five EXERCISE PRONE REAR DELT ROW 1. Lie face down on an incline bench holding dumbbells at your sides, arms straight and palms facing in. 2. Lift the dumbbells up and outward to shoulder height, keeping your arms straight. Lower the dumbbells back down to the start position again with your arms straight.
41 Workout five EXERCISE 5 CUBAN PRESS 1. Stand upright holding dumbbells in front at your thighs with your arms straight. 2. Raise the dumbbells up to chest height, bringing your elbows out to your sides at a 90 degree angle. 3. Rotate at the shoulders, raising the dumbbells forward and up over head, palms facing out.. Press the dumbbells overhead, extending your arms fully.
42 Workout five EXERCISE 6 RUSSIAN TWIST 1. Start in a sit up position with your feet up off the floor, knees bent, holding a weight plate at chest level in both hands with your arms extended out in front. 2. Twist your torso to one side, lowering the weight plate towards the floor. Twist your torso back to the other side, keeping your feet up and arms straight throughout. 3. Alternate sides with each rep.
43 Workout five EXERCISE 7 SIT UP 1. Lie on your back with your knees bent and feet flat holding a ball at your chest with your elbows bent. 2. Lift your upper body completely off the floor, bringing your chest toward your knees. Keep your feet flat and knees bent and the ball at chest level, elbows bent. 3. Lower your upper body back to the floor and repeat.
44 Workout five EXERCISE 8 REVERSE CRUNCH 6 1. Lie on a bench with your legs straight and feet off the floor, holding on to the end of the bench. 2. Bring your knees into your chest with your legs bent, slightly rounding your lower back at the top position. 3. Slowly lower your feet back out to the floor, keeping your upper body stable throughout.
45 Here at Anytime Fitness, we love celebrating our members amazing achievements. If you re smashing the workouts in your plan, share it with us on social. You can also download our app, Anytime Workouts. You ll find more inspiring routines to extend your plan, alongside 2,700 other exercises to mix it up. Not a member? Try us for free. Head to your local club, or visit us online to start your free trial today.
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