To grow your body, you need to lift with high intensity and heavy weights, says Mark Philippi, C.S.C.S., owner of Philippi Sports Institute, in Las Vegas. His workout can help you do that. Warm up by doing the circuit with light weights, and repeat the cycle three times, adding a little weight each time. Rest 30 seconds between exercises.
1. Romanian deadlift, row and shrug
Stand with your knees slightly bent. Using an overhand grip (hands about shoulder-width apart), hold a barbell in front of your thighs. Start by pushing your hips backward and lowering the bar below your knees. When your back is flat and parallel to the floor, pull the bar up to your sternum and lower it. Stand back up, keeping the bar as close to your body as possible. Shrug your shoulders. That's one rep; do five.
2. Dumbbell standing press
Hold a pair of dumbbells at shoulder level, palms facing forward. Press the weights overhead and lower them. Don't lean back as you do this, and keep your core tight. Do eight reps.
3. Dumbbell lunge
Stand holding dumbbells at your sides. Step forward and lower your body until your front knee is bent 90 degrees. Push back up and repeat with the other leg. That's one rep; do eight.
4. Dumbbell rotation
Hold a dumbbell vertically with both hands. Raise it until your arms are parallel the floor, and rotate it to just past one shoulder (without moving your lower body). Return. Do 15 reps per side.
Provided by Men's Health
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