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Men’s Health TOTAL BODY MUSCLE PLAN

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. | CONTENTS 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 . Body Master Plan week guaranteed. 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 YOURLEVEL 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 BEGINNER If you re new to weight lifting or are returning to it after a long layoff consider yourself a beginner. 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. 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 deadlifts and can do at least five pullups. 2 CHAPTER THE REST OF YOUR WORKOUT THE SHOULDERS The exehc.ses .n th.s e.hstchapteh wU1hdp protect your shoulders from injury and ensure a strong stable frame. So