Workout Programs → Mens Health Cover Model Workout Phase 1
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Summary

2 Workouts / 15 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

gilmoredt joshdbama

Workout Program Description

This is based on the Men's Health book called "The Cover Model Workout".  It is a 4 phase (16-week) program.

In Phase 1, the focus is on developing muscles for the more strenuous portions of the program in later phases.  Workouts should be done pretty fast to increase cardio response.  The Core workout is to be done on Monday and Friday, and the Integrity workout is to be done on Wednesday.

These workouts use Drop Sets.  The first set of an exercise should be done so that ...

Workouts

Description

This workout is from Men's Health book called the Cover Model Workout. This is to be done two days a week (presumably on Monday and Friday). Exercises are meant to be drop sets (close to maxing out on the first set, then drop the weight down 20% and do it at a lower weight).

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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 Squats - Barbell
2 sets: 20 reps, 10 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip ...
Bb_wg_lat_pulldown Lat Pulldowns - Wide-Grip
2 sets: 10 reps, 10 reps
Pull the bar down in front of you, not behind the head. Do not arch your...
Bb_cg_lat_pulldown Lat Pulldowns - Close-Grip
2 sets: 10 reps, 10 reps
Works the lower lats. Sit at a lat pulldown machine or kneel in front of a...
Bb_lying_leg_curls Leg Curls - Lying
2 sets: 10 reps, 10 reps
Lie face down on a leg-curl machine and hook your heels under the roller...
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 Bench Press - Dumbbell, Flat
1 set: 10 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth m...
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 Shoulder Press - Dumbbell, Seated
1 set: 10 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet ...
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 Supermans
1 set: 15 reps
Lie face down on the floor with your arm stretched out directly overhead...
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 Crunch
1 set: 15 reps
Lie flat on your back with your feet flat on the ground, or resting on a...

What People are Saying

delusion168

Phase 2 and 3?

Is someone going to post phase 2 and 3, or will the be available after one completes phase 1? Sorry if this is a dumb question, I'm new to the site.

Created 7 months ago by delusion168

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