The World's Most Effective Workout

Sick of pumping out sets and not seeing that Adonis in the mirror? You’re not alone. “The gym drop-out rate increases when people don’t see results,” says Robin Gargrave, a personal trainer. To ensure your gym card doesn’t become a bookmark, and you do see that new man in the mirror, follow this two-step plan: First, you’ll stop making the classic workout blunders that are stopping your body in its tracks. Then you’ll start squeezing the maximum possible results from every gym minute with the world’s most effective workout. Best of all, it’s only three exercises, three times a week.
MONDAY
 
1 BENCH PRESS
Lie on a bench with a shoulder-width grip on the bar. Lift the bar off the rack and lower to your chest. Pause, then push up as far as you can. Repeat. Do 25 reps of each of today’s exercises with a weight you can lift six times. Rest for 60 seconds.
2 CHIN-UP
Grab a pull-up bar with your palms facing behind you, hands slightly past shoulder-width. Raise your feet off the floor and hang in the air. Point your chest to the ceiling and pull up until your chin clears the bar. Lower to the start. Repeat.
3 DEADLIFT
Stand with your feet shoulder-width apart, and bend and grab the bar with your hands twice shoulder-width. Keep your arms straight, drive your feet into the floor and straighten your hips and knees to stand up. Return to the start position.

 
WEDNESDAY
 
1 DUMBBELL SINGLE-ARM SHOULDER PRESS
Hold a dumbbell in each hand, edges on your shoulders. Press one weight up so your arm’s straight but not locked. Lower, then lift with the other arm. Repeat. Do 40 reps for each of today’s exercises using a weight you can lift 12 times. Rest for 45 seconds between sets.
2 DUMBBELL SINGLE-ARM ROW
Place your left hand and knee on a bench to form a triangle with your other foot on the floor. Hold a dumbbell in your left hand, arm hanging straight down, palm facing the bench. Pull the dumbbell up to your chest, lower and repeat. Finish your set, then switch hands.
3 DUMBBELL LUNGE OR STEP-UP
Put 20kg plates in a pile and stand about 60cm behind it, holding a pair of dumbbells at your sides. Lunge over the pile so the back of your left leg is just in front of it. Return to the start position. Repeat. Complete your set, then switch legs.
 

 
FRIDAY
 
1 BARBELL BENT-OVER ROW
Bend over holding a barbell. Bring the bar up to your chest. Pause, lower and repeat. Do 15 reps of each of the day’s exercise using a weight you can lift 2 or 3 times. Rest for 90 seconds in between sets.
2 DIP
On a dip station, slowly lower your body until your upper arms are parallel to the ground. Push yourself up until the point where your
elbows are straight but not locked. Repeat.
3 SQUAT
Stand with a barbell on your shoulders, feet hip-width apart. Keeping your back straight and eyes forward, slowly squat until your thighs are parallel to the floor. Push back up to the start. Repeat.
 

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