For rapid muscle growth and fat loss, complete 3 sets of this circuit up to 3 times a week, with a day’s rest between workouts.
1. Upgrade The Squat
The barbell squat is every trainer’s favourite because it hits your quads, hamstrings, glutes, lower back and abs. But technique is crucial. “If your core isn’t strong, you’ll round your back during the move,” says Mellis. This leads to lumbar problems and
reduces the work done by the muscles.
Flip the move and add a military press. “By resting the bar on the front of your shoulders rather than the back, your torso stays more upright, which reduces potential back problems and works more of your abs,” says Mellis. Adding the military press means you’re working your shoulders and triceps, too. Plus, you’ll flood your body with testosterone and growth hormone, so you’ll be building muscle 24/7.
The classic bench press works all the muscles required for building a big chest. But that means it’s tempting to overload the move, harming your form. “A lot of men put too much weight on the bar,” says Mellis. “This shifts focus from your chest to your traps.”
Use this upgraded version of the inverted row to hit your core muscles and strengthen your mid-section. “As your core becomes stronger, it’ll help enhance your efficiency in the other workouts as well,” says Mellis. “This time-saving move will hit your abs without compromising the work on your back and arms.”
Set the bar of a squat rack to waist height (top). Hang from it, with a Swiss ball under your ankles (centre). Brace your abs, then pull up until your chest touches the bar (bottom). Do 10 reps.
Engage more back muscles for big results. Before the main move, do side-lying leg-raises (A). “This activates your glutes to help shift fat,” says Mellis. Then, target extra muscles in your back by combining a bent-over row and deadlift.
(From left to right) Row the bar up to your chest. Lower it, then stand upright. Do this with no rest in between (time is muscle). Perform 8 reps.
A true test of brawn, the pull-up works your lats, biceps, abs and shoulders. “Most people cheat in this move,” says Mellis. So stop swinging your legs, build even more muscle and arrive at the pub early.