Let’s say your goal for 2023 isn’t quite as ambitious as looking like a perfectly carved statue. (If it is, see “Your Perfect Body Game Plan”, page 95). If you just want to get back in amazing shape, feel great, and lose kilograms (let’s face it: that’s still a really tall order!), we’ve got the ultimate plan for you. With the plan that follows, you’ll see instant results in just a couple of weeks: Your face and jawline will have thinned out, your chest, back, and shoulders will have grown to shirt-tightening status, you’ll see visible veins in your arms, and your abs will emerge. Best of all: it’s beginner-friendly and built around the basics. But don’t let that word basic fool you — you’ll be drenched in sweat after every session. So let’s get started — your inner strength is about to be made manifest.
DAY 1 MONDAY
45-60 Minutes
CHEST AND BACK
1) BARBELL BENCH PRESS*
Reps: 8-10 Rest: 60 sec
