THE 15-MINUTE MUSCLE-BUILDER
I. Squat and press
MUSCLES WORKED : Entire body
Place the bar behind your head and rest it behind
your shoulders, holding it so that your elbows are
pointing down
[A], Slowly sit back as you lower
yourself until your thighs are parallel to the floor
[B]. Pause, then press your heels into the floor,
push yourself back up to the starting position,
and use your upward momentum to drive the
bar over your head to do a shoulder press
[C].
Lower the bar to the starting position and
repeat.
2. MUSCLES WORKED : lower back,
hamstrings
From the same starting position as for
the squat and press
[A], bend forward at the
waist by moving your hips backward while your
back remains slightly arched and your knees
slightly bent. Lower your chest; your back should
go no farther than parallel to the floor
[B]. Return
to the starting position.
3. Bent-over row
MUSCLES WORKED : upper back
Hold the bar with an overhand grip, hands
slightly wider than shoulder-width apart. Bend
your knees, then bend at your waist, holding the
bar at arm's length. Keep your back flat
throughout the movement
[A]. Bend your
elbows to pull the bar to your chest
[B]. Pause,
then return to the starting position.
4, Upright row
MUSCLES WORKED : shoulders
Grab the bar with an overhand grip with
your hands slightly wider than
shoulder-width apart. Rest the bar at arm's
length on the front of your thighs
[A]. Keep
the bar close to your body and pull the
weight up to your lower chest, keeping your
elbows above the bar
[B]. Pause, then
return to the starting position.
5. Biceps curl
MUSCLES WORKED :
duh, biceps
Hold the bar with an
underhand grip, your hands
shoulder-width apart
[A]. Keep
your elbows close to your sides and
curl the weight toward your chest
[B]. Pause at the top of the
movement, then return to the
starting position.
