Total-body workout

Burn Fat & Build Muscle With These Simple Steps

You may not know my name but if you’ve been checking out Men’s Workout the last few years you definitely know my face and body. I’m James Ellis, and I’ve been on the cover and inside a bunch of issues. I’ve worked out tirelessly for years to get into this kind of shape. Unfor- tunately for most men, the quest to achieve an impressively muscled physique is an elusive goal. Only a precious few actually make substantial gains in muscular size, and many simply give up in frustration.

There are basically two keys to getting pumped. One is resistance training, to grow your muscles and tone them. The second must is burning fat so there’s nothing covering your hard-earned muscles. My go-to workout is the one I’m illustrating here, a total-body barbell routine. I perform it twice a week. One other day a week I do a variety of other resistance exercises, using stretch bands, cables and dumbbells.

For fat burning, I get at least one hour of cardio four times a week. I like to run, ride a bike outside or at the gym, and play basketball. But anything that gets your heart rate up and has you sweating will work fine. My diet isn’t super strict, but I eat as many low-fat foods as possible.

That’s it. The trick is to do all these things as part of your everyday lifestyle. If you can manage that, hopefully I’ll see you on these pages, even if I don’t know your name. Good luck!

Front Curls

Stand grasping a barbell palms up in front of thighs. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Upright Rows

Stand grasping a barbell palms down in front of thighs. Proceed to pull the bar up under the chin, extending elbows out to sides. Pause, then return
to starting position. Perform 10 repetitions.

Lying Rear Curls

Lie on your back on a flat bench grasping a barbell at arms’ length. Proceed to lower the bar to just above the forehead. Pause, then return to starting position. Perform 10 repetitions.

Squats

Stand grasping a barbell on the upper back. Proceed to squat until thighs are almost parallel to the ground.. Pause, then return to starting position. Perform 10 repetitions.

Front Lunges

Stand grasping a barbell on the upper back. Proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then return to starting position and next lunge with the left leg. Perform 10 alternating repetitions with each leg.

Narrow-Grip Bench Presses

Lie on your back on a flat bench grasping a barbell with a close grip just above the chest. Proceed to press the bar up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.

Hammer Curls

Stand grasping a barbell palms down in front of thighs. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Bent-Over Rows

Bend over grasping a barbell at knee level. Keeping the back straight and knees slightly bent, proceed to pull the bar up to chest level. Pause, then return to starting position. Perform 10 repetitions.

Front Raises

Stand grasping a barbell palms down in front of thighs. Proceed to raise the bar up to chest level, keeping arms straight. Pause, then return to starting position. Perform 10 repetitions.