Perform this workout 2 or 3 days a week. Do two or three of eight to 10 repetitions, starting with 75 percent of your one-rep maximum. If you can do more than 12 reps. You’re not lifting enough weight. If your form worsens before 10 reps, use a lighter weight. The tempo for all of these is 2 seconds up, 4 seconds down.
► Dumbbell lunge: You’ll put less strain on your knees if you take large steps and make sure your front knee is lined up directly over (not past) your toes.
► Cable fly: Bend forward slightly from the hips and keep your shoulders pressed down and back.
► Seated leg curl: Don’t allow your back to lift off the pad.
► Bent-over row: Tighten your abs, bend at the hips, and keep your back flat.
► Reverse curl: Don’t bring your forearm beyond perpendicular to the floor.
► Sit up on a sit up board: Hook your feet under the ankle pads. Bend your knees slightly and do a full sit up through the entire range of motion. Of do Swiss-ball crunches.
Reference: T.S . . . You can visit menshealth.com
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