Musculação

CHAPTER 1

m

TOTALBODY

MUSCLE

PLAN

CHAPTER 1

GETTING
STARTED
This all-new, 10-part plan will teach you how to build the body you want, one muscle group at a time, in just three workouts a week—guaranteed. CONTENTS
The Shoulders

3

Chest & Back, part 1

7

Chest & Back, part 2

11

Legs & Glutes, part 1

15

Legs & Glutes, part 2

19

The Abs

23

Arms, part 1

27

Arms, part 2

31

Putting It All Together

35

Total Body Fat Loss

37

FIND
YOUR LEVEL

E

XPECTING MUSCLES BUILT FOR LOOKS to perform well is like

gathering your family for a touch-football game and expecting them to run the West Coast offense.
There’s a perfect way to build multipurpose muscle, says
Michael Mejia, C.S.C.S., our workout expert. It hinges on one word: stability. See, most guys lift weights from the outside in.
That is, they start with an idea of what they want their muscles to look like and go from there, pummeling their biceps and pectorals and abs with the most basic exercises.
The result: big muscles that look really good from the outside and perform really well in isolation, but lack simple balance and coordination. With our plan, you start with the basic exercises most men already know how to do, but as you get comfortable with them, you move on to exercises that challenge your balance and coordination. You still get big, strong muscles, but as they grow bigger and stronger, they also work together better.

2

BEGINNER
If you’re new to weight lifting or are returning to it after a long layoff, consider yourself a beginner.
INTERMEDIATE
An intermediate has been lifting for at least 6 months to a year, has tried several different workout programs, and has seen gains in strength and muscle mass.
ADVANCED
An advanced lifter has been lifting consistently for more than a year, has seen considerable gains in strength and size, is proficient at squats and several varieties of