This Home Workout Will Build Boulder Shoulders and a Barn Door Back in Lockdown

David Morton
·4-min read

From Men's Health

With Phase One in the books, we’re headed back around to revisit the first workout of the plan. This time, you should know what you achieved on the first outing and what you need to do to best it. If you’re new to the programme, fear not – we’ve listed all the workouts below so you can catch up.

WEEK ONE

Wednesday: Lower Body

WEEK TWO

Monday: Lower Body

Wednesday: Upper Body

Friday: Full Body

Take the ‘scores’ you recorded from Monday Week 1 and attempt to beat them by 10-20%. So, if you have mustered 150 total Push Press and Chin-ups, this time you’re racing the clock to get 165-180 high-quality reps. This ‘progressive overload’ will ensure ‘muscle- and strength-building adaptations’ (read: gains) keep piling up.

If you chomped through your EMOM with ferocity on week 1, add an extra 1-2 reps to each minute and see how long you can maintain this new pace.

As per the first time around, this workout is broken down into two sections: a mass inducing ‘AMRAP’ density block, where you’re aiming to rack up as many muscle building reps as possibly in a 15 minute window, resting only as necessary to catch your breath, and a calorie-sapping 'EMOM', which stands for 'every minute on the minute. Start a stopwatch and at the beginning of each minute perform the prescribed reps of each movement, then rest for the remaining time. You're going to alternate between exercises each minute. So in the first minute do the dumbbell deadlifts, hit goblet squats in the second minute and despatch your air squats in the third. Repeat for a total of 4 rounds for 12 minutes of work.

15-MINUTE AMRAP

1) Dumbbell Push Press x 5-10

Grab your dumbbells and clean them up to the top of your shoulders, take a breath and brace your core (A). Dip at the knees and use your legs to help press both weights overhead to lockout (B). Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard. If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.

2) Chin-Up x 5 -10

The OG of bodyweight movements. Grasp a bar with an underhand grip, palms towards your face. Lift your feet from the floor, hanging freely with straight arms (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. Repeat, breaking up into as many sets as necessary to maintain good form. Scale to inverted rows if necessary.

4-5 MINS REST THEN…

21-MINUTE EMOM

Min 1) Alternating Dumbbell Snatch x 20-22

Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position. If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.

Min 2) Dumbbell Clean x 15-18

Grab your second dumbbell and hold them at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat. If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.

Min 3) Burpee x 10-12

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once you’ve done 5, grab your dumbbell and get to work.

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

SIGN UP

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK.

SUBSCRIBE

You Might Also Like