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

Editor's letter

Introduction

How to use this guide

DUMBBELLS • Use this simple bit of kit to build solid foundations

Overhead press • Primary target muscles Shoulders Secondary target muscles Triceps

Seated overhead press • Primary target muscles Shoulders Secondary target muscles Triceps

Arnold press • Primary target muscles Shoulders

Lateral raise • Primary target muscles Middle shoulders

Front raise • Primary target muscles Front shoulders

Reverse flye • Primary target muscles Rear shoulders

Alternating press • Primary target muscles Shoulders Secondary target muscles Core

Cuban press • Primary target muscles Shoulders Secondary target muscles Traps

Bench press • Primary target muscles Chest Secondary target muscles Triceps

Chest flye • Primary target muscles Chest

Incline bench press • Primary target muscles Chest Secondary target muscles Shoulders

Decline bench press • Primary target muscles Chest Secondary target muscles Triceps

Bent-over row • Primary target muscles Upper back Secondary target muscles Traps

Reverse-grip bent-over row • Primary target muscles Upper back Secondary target muscles Biceps

Single-arm row • Primary target muscles Back Secondary target muscles Forearms

Shrug • Primary target muscles Traps Secondary target muscles Shoulders

Biceps curl • Primary target muscles Biceps

Alternating biceps curl • Primary target muscles Biceps

Hammer curl • Primary target muscles Biceps Secondary target muscles Forearms

Alternating hammer curl • Primary target muscles Biceps Secondary target muscles Forearms

Zottman curl • Primary target muscles Biceps Secondary target muscles Forearms

Incline biceps curl • Primary target muscles Biceps

Triceps extension • Primary target muscles Triceps

Single-arm triceps extension • Primary target muscles Triceps Secondary target muscles Core

Dumbbell squat • Primary target muscles Quads Secondary target muscles Glutes

Overhead squat • Primary target muscles Quads Secondary target muscles Glutes, shoulders

Goblet squat • Primary target muscles Quads Secondary target muscles Glutes

Jump squat • Primary target muscles Quads Secondary target muscles Glutes

Lunge • Primary target muscles Quads Secondary target muscles Hamstrings

Reverse lunge • Primary target muscles Hamstrings Secondary target muscles Glutes

Side lunge • Primary target muscles Glutes Secondary target muscles Quads

Split squat • Primary target muscles Quads Secondary target muscles Hamstrings

Jump lunge • Primary target muscles Glutes Secondary target muscles Hamstrings

Romanian deadlift • Primary target muscles Hamstrings Secondary target muscles Glutes

Single-leg Romanian deadlift • Primary target muscles Hamstrings Secondary target muscles Glutes

Renegade row • Primary target muscles Upper back Secondary target muscles Core

Press-up renegade row • Primary target muscles Upper back Secondary target muscles Chest

Halo • Primary target muscles Obliques Secondary target muscles Upper...