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 A BIG CHEST • Here's how this four-week programme works to build you a bigger, stronger chest

SESSION BREAKDOWN • In just four weeks you'll be the proud owner of a bigger, broader and stronger chest, as well as wider shoulders, impressive arms and a solid six-pack. Here's how

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

CHEST IN DETAIL • The chest muscles, in addition to some supporting muscles in the shoulders and arms, are responsible for upper-body pressing

BIGGER & STRONGER • The simple science behind adding muscle mass

ANATOMY OF A MUSCLE • Discover what your muscles are made of

THE WORKOUTS • Here is how you will build an impressive chest in just four weeks

EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME

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 • This section contains everything you need to know to build a bigger, broader chest in just four weeks

WEEKS 1+2 FULL THROTTLE • It might be the start of the programme, but there's no time to ease in gently. Go hard from rep one to keep your muscles guessing, so they have no choice but to get bigger and stronger

NEED TO KNOW • Three key considerations to remember over the next two weeks

LAYING THE FOUNDATIONS • The first two weeks of this training plan will build a solid base from which you'll grow bigger and stronger

WEEK 1 • Start with workout 1, sticking to the moves, sets, reps, tempo and rest periods detailed in the table below. Rest for at least one day then do workout 2, again sticking to the instructions here. Rest for at least a day before doing workout 3.

WEEK 2 • Do workout 4, sticking to the moves, sets, reps, tempo and rest periods detailed in the table below. Rest for at least one day then do workout 5, again sticking to the instructions here. Rest for at least a day before doing workout 6. That's the first cycle completed, so move on to weeks three and four.

WORKOUTS 1 + 4 CHEST + BACK

WORKOUTS 2 + 5 LEGS + SHOULDERS

WORKOUTS 3 + 6 CHEST + ARMS

WEEKS 3+4 FINAL FLOURISH • The last two weeks of the programme will capitalise on the gains you've already made to put the finishing touches to your new physique

NEED TO KNOW • Three key considerations to remember over the next two weeks

FINISHING TOUCHES • Attack the final six sessions hard to build a stronger, leaner torso

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 now the proud owner of a bigger, broader chest, and your physique should be unrecognisable from when you started the programme four weeks ago.

WORKOUTS 10 + 12 CHEST + BACK

WORKOUTS 8 + 11 LEGS +...