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1 Visit our office.
2 Select your scheme.
3 Start to build muscle and burn fat.

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1A DEADLIFT

SETS: 3 REPS: 8–10 TEMPO: 4010 REST: 60 SEC.


Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.

1B 1¼ NEUTRAL-GRIP DUMBBELL BENCH PRESS

SETS: 3 REPS: 8–10 TEMPO: 3020 REST: 60 SEC.

Lie back on a flat bench with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights over your chest and then lower back down. Come back up one quarter of the way, and then down again. Now press up to lockout once more. That’s one rep. Take three seconds to lower the weights down from the lockout position, and two seconds when pressing to lockout.

2A BULGARIAN SPLIT SQUAT

SETS: 3 REPS: 8–10 (EACH SIDE) TEMPO: 3110 REST: 60 SEC.

Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

2B INVERTED ROW

SETS: 3 REPS: 10–12 TEMPO: 2011 REST: 60 SEC.

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grasp it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

3A DIP

SETS: 3 REPS: 10–12 TEMPO: 3110 REST: 60 SEC.

Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor. 3B SEATED INCLINE DUMBBELL CURL SETS: 3 REPS: 10–12 TEMPO: 4010 REST: 60 SEC. Set an adjustable bench between 45 and 60 degrees and sit back against it with a dumbbell in each hand. Curl the weights to shoulder height without allowing your elbows to drift in front of your shoulders.

4 SWISS BALL ROLLOUT

SETS: 3 REPS: 10–15 TEMPO: 2020 REST: 60 SEC.

Kneel on the floor and rest your forearms on a Swiss ball. Keeping your core braced, roll the ball forward so your arms are extended. Stop before your lower back begins to sag. Roll yourself back.
TOP

A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.

I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.

When, while the lovely valley teems with vapour around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image.

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