Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Men's Fitness Guide

BUILD ROCK HARD ABS • Discover how this programme works, plus how the various elements of each session can be changed and tweaked for greater gains

SESSION BREAKDOWN • In just four weeks’ time, you'll be the proud owner of rock-hard abs, as well as wider shoulders, bigger arms and a broader chest. Here's how you'll do it

SUPERSET STRUCTURE • Each workout in this guide is made up of eight moves split into four supersets

KNOW YOUR MUSCLES • There are over 600 muscles in the human body. These are the major ones you'll be targeting during your workouts

ABS • Your six-pack does more than just look good. Here's how your abs keep you strong and stable

ABS IN DETAIL • The abdominals are a collection of muscles that play a variety of roles. They're responsible for bending your spine forwards and rotating your torso, and work with your lower back to provide postural support and stability and allow the efficient transfer of power between you upper and lower body. They also assist in respiration and protect the organs of your lower torso. Here are the main muscles and their respective roles…

THE WORKOUTS • Discover how you'll build an impressive six-pack in just four weeks

EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME

DECODING THE WORKOUTS • Each workout in this programme is shown in table form. Here's how to read the tables, to ensure you perform each session correctly

IT'S ALL ELEMENTARY • Many elements come together to form a workout. Here, we give you an overview of what they are and how they change as a training programme progresses

THE WORKOUTS • Your journey to rock-hard abs – as well as a stronger, leaner and fitter body – starts here

WEEKS 1+2 GET GOING • This is it! Hit this first two-week block of the programme with determination and focus, so you start strong and work your muscles hard

IT'S TIME TO START STRONG • During this first fortnight, go as hard as you can to build strong abs and torch body fat

NEED TO KNOW • Three key considerations to remember

WEEK 1

WEEK 2

WEEKS 3+4 STRONG TO THE END • Hit these final sessions hard, leaving nothing in your locker, to put the finishing touches to your brand new body

FINISHING TOUCHES • Hit the last two weeks hard to perfect your new physique

NEED TO KNOW • Three key considerations to remember

WEEK 3 • Start with workout 7, sticking to the moves, sets, reps, tempo and rest periods detailed in the table below Rest for at least one day then do workout 8, again sticking to the instructions here. Rest for at least a day before doing workout 9.

WEEK 4 • Do workout 10, sticking to the moves, sets, reps, tempo and rest periods detailed in the table below. Rest for at least one day then do workout 11, again sticking to the instructions here. Rest for at least a day before doing workout 12. Congratulations! You're done!