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Don Saladino's 4-Week Superhero Transformation Training Program



EB'S ULTIMATE 10 FOR 2019
This month, in the sixth episode of our years-long series, we're bringing you the tools for a superhero transformation from one of the world's top trainers to the business. We will give you more next month.

Celebrity coach Don Saladino, NASM, specializes in rapid transformations.

The head behind the new men's health training video program, Superhero Shred, with whom he has spent his career, such as Ryan Reynolds and Zachary Levi. "A four-week transformation is possible," says Saladino. "But it is not easy." The training to make you a superhero body is here. Cape not included.

Instruction: Exercise 4 days a week, lift hard while maintaining your shape. In week 1

do 3 sets of 10 to 12 repetitions for each move. In week 2, do 4 sets of 6 to 8 repetitions. In Week 3, do 3 sets of 8 to 10 repetitions. At week 4, do each movement for 40 seconds, then rest for 20 seconds. Make 3 turns per turn. On non-training days, try jogging, walking or doing sports for half an hour.

Do you feel particularly powerful? Take a look at Saladino's new training program Men's Health Superhero Shred .

Warming up

Side board Knee elbow

Lie on the left side, left forearm on the floor, legs outstretched and stacked. Lift your hips off the ground and form a straight line from the upper body through the feet. Stretch your right hand straight over your head. This is the beginning. Put your right knee to your breast; Pull your right elbow towards the knee. Squeeze your abs and then return to the beginning. This is 1 Rep.

Eb says: Your first focus on this exercise is on owning this side plank. Do not let this position get sloppy if you bring the knee to the elbow.

The Workout

Split squat with raised foot from behind

Imagine a bench or box about 18 inches high and holding the dumbbells to your sides. Lay the top of your right foot on the bench. This is the beginning. Bend your left knee and lower it until your left thigh is parallel to the floor. (Her right leg flexes.) Stop and stand up again. This is 1 repetition. Make a complete set on each leg.

Romanian Deadlift

Stand with moderately heavy dumbbells on your sides, feet hip-width apart, core tucked and knees slightly bent. This is the beginning. Hang your hips and push your butt back to lower your torso. Pivot forward until you feel a slight stretch in your hamstrings. Take 5 seconds to do this. Pause, then get up and squeeze your glutes. This is 1 repetition.

Dumbbell Bilateral Tempo Row

Hold dumbbells with shoulder width apart feet and slightly bent knees. Pan forward. Of course, let the dumbbells hang. Squeeze your shoulder blades together and tighten your core. This is the beginning. Row both dumbbells in the direction of your hips without moving your torso, then pause as soon as they are as high as you can get them. Lower your back to the start and take 3 seconds to do so. This is 1 rep.

Eb says: Concentrate on raising your elbows, not concentrating your biceps. Your goal with this step is to increase your size and strength and not get big guns.

One-arm half-bench press

Lie on a bench and hold a dumbbell in your right hand. Slide towards the right side so that the right half of your fuselage is off the bench. Extend your left arm straight up or out. This is the beginning (a). Bend against your right elbow and lower the dumbbell until it is only a few inches from your chest (b). Press the button upwards. This is 1 repetition. Perform a set of required repetitions on each page.

Eb says: This is about both your chest and your abdominal muscles. Press your abdominals and glutes hard on the side of the bench throughout the set.

Superset

A. Flexible Triceps Kickback

Hold light dumbbells by your sides and fold them forward until your upper body is almost parallel to the floor. Raise your elbows so your upper arms are parallel to the floor. This is the beginning. Just move your elbows and push the weights straight back. Pause. Return to the beginning. Do the necessary reps and then get in position for the next move.

B. Tempo-biceps curls

Back to the standing position; This is the beginning. Curl both dumbbells up towards your chest; Take a break and push your biceps all the way up. Lower your back to the start and take 3 seconds to do so. This is 1 repetition. Perform the required repetitions.

The Finisher

Rack-Down Carry

Hold a dumbbell on the right side and one on the left shoulder. Tighten your core and work to stand up perfectly. This is the beginning. Go forward for 40 seconds (if you are training in a small area, go forward 3 steps and then 3 steps backwards until the time runs out), rest for 20 seconds, and then immediately start the next set. Make 3 sets per side.

Would you like more of Saladino? Check out his new training video program Superhero Shred.

Philip Friedman / Studio D

Superhero Shred

hearstproducts.com

$ 34.95




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