The 747 Method Workout - Men's Fitness Magazine

Day three3A)Side Plank with Leg LiftSets: 4 Reps: Hold for 10–15 seconds (each side)> Lie on your side and rest your weight on yourforearm. Bridge your hips up so your body formsa straight line, then suspend your top leg in the air.If that’s too hard,just hold a normalside plank position.Keeping your glutestight will help youhold the position.1)Front Squat/Back Squat/Jump SquatNot ShownSets: 3-4 Reps: 7, 4, 7 (each leg)> Hold the bar on your fingertips withyour elbows raised until your upperarms are parallel to the floor. Do sevenreps. Increase the weight and switch toa back squat and do four reps. Rack thebar, step back and squat down halfway.Jump for seven reps.2)Dumbbell Reverse Lunge/Jump Lunge/Walking LungeNot ShownSets: 3-4 Reps: 7, 4, 7 (each set)> Step back into a lunge position. Switchlegs and repeat (7 reps). Get into a lungeand jump as high as you can, switchinglegs mid-air (4 reps). Then do walkinglunges across the room (7 reps).3B)Romanian DeadliftNot ShownSets: 4 Reps: 10-12> Hold a barbell against the front ofyour thighs. Bend your hips back andlower your torso (bending knees asneeded) as far as you can with yourback arched. Squeeze your glutesand hamstrings to come back up.4A)Single-Leg Hip BridgeNot ShownSets: 3 Reps: 10-15> Sit on the floor with your upper backresting on a bench or chair and one legextended in front of you. Push throughthe heel of your foot, raising yourhips until they’re level with the bench.Squeeze your glutes at the top.Go hardHow you can make the four-reppart of the 7-4-7 sets harder.Add weightIncreasing the load makes anyexercise more intense.Make a substitutionTo lift more weight, you can switchthe exercise to something similarbut that allows for more load,such as going from a front squatto a back squat.Change your gripBy moving your hands in, youmake the exercise easier biomechanicallyso you can handleheavier weight. Swapping yourgrip also changes recruitment.Increase your speedPerforming exercises explosivelyrecruits muscle fibres that havethe most potential for size.120 | MF | JUNE

Mens Fitness4B)Crunch on Swiss BallSets: 3 Reps: 10-15> Hold a weight plate at arm’slength and rest your lowerback on a Swiss ball. Crunchyour torso until you’re sittingupright, keeping the weightoverhead at all times.mensfitnessmagazine.com.au | MF | 121