"Men's Fitness" Ultimate Workout Plan

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We've divided the workout into 12 specific monthly routines. Each month has a theme that builds on the strength, size and fitness developed in the previous month. Every month we've included an illustrated description of how to perform each exercise, and a handy reference box to explain how many sets and reps you should perform of each. Unless otherwise stated you should perform all of the exercises in all of your workouts, leaving the core exercises to the end. We've also included a selection of cardio workouts (see p29-30) that have been specifically designed to complement your weight training.

Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with 200-300ml water. ■ Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with 200-300ml water. ■ 100g cottage cheese. ■ 1 pear. 2,911 calories 194g protein 367g carbs 68g fat 2,943 calories 212g protein 375g carbs 69g fat Jamaican jerk chicken with brown rice ser ve s2 Ingredients 200g chicken breasts 1 small onion, chopped 1 small jalapeño pepper, seeded and diced 1tsp ground allspice 1tsp dried thyme 1tsp cayenne pepper 1tsp black pepper 1tsp sage 1tsp nutmeg 1tsp cinnamon 2 cloves crushed garlic 2tbsp soy sauce 1tbsp white wine vinegar To make Combine the allspice, thyme, cayenne pepper, black pepper, sage, nutmeg, cinnamon and garlic.

Pull the bar to mid chest level. ■ Fix your position and ‘feel’ your chest work. ■ Feel your lats release and stretch as you return the bar to the start position. ■ Control the movement. net Men's Fitness 57 MONTH 2 WORKOUTS MONTH 2 workout 7 Leg curl Targets: hamstrings ■ Adjust the seat so you are sitting upright or slightly back. ■ Brace your core. ■ Look straight ahead. 58 Men's Fitness ■ Pull the pad towards you. ■ Focus on controlling the weight back to the start position, maintaining tension in your hamstrings.

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