|GET A LEG UP
Work your legs to produce more lean muscle all over: Giving them full attention will reward you with a more muscled upper body. This workout by UK strength and conditioning specialist Colin Allan (www.zero2xs.com) is designed to improve any pair of legs – from twigs to tree trunks. “Do any of these routines at least once a week or if you’re desperate for more size, twice, leaving at least two days’ rest between each bout,” he says.
1 OVERHEAD SQUAT
Works quads, glutes, abs, hamstrings
Hold a plate above your head with your elbows locked (A). Bend your hips and knees so the bottoms of your thighs are parallel to the floor. Keep your back straight and look forward (B). Don’t allow your knees to extend past your feet. Rise to the start position along the same path but keep your knees slightly bent at the top.
2 BARBELL STEP-UP
Works core, glutes, hips
Stand with your feet apart, facing a 75cm-high bench. Rest a barbell across the back of your shoulders. Lift your left foot and place it on the bench (A). Straighten your left leg to raise your body up. Place your right leg next to your left leg on the bench (B). Return to the start position. Repeat with your right leg.