Skip to main content

The Total-body Comeback Workout Plan | Nick Rana

The Total-body Comeback Workout Plan | Nick Rana

You’ve already decided to make this year yours. If you want to fit into those new clothes—and have the confidence and health to be your best—you need to get on a workout regimen. This program builds muscle and burns fat, whether you’re brand-new to fitness or just returning after a hiatus.

How it Works

Sending you into the gym for the first time (or first in a long time) with just a list of exercises is asking for trouble. Since we can’t be there to spot potential muscle imbalances or restrictions to your flexibility, we’ve come up with a warmup that loosens tight areas and prepares you to lift heavy weights properly. Do it before each session—no excuses—to make sure you get the most out of it.
Once you’ve warmed up, you’ll perform a strength-training routine for the whole body. Note the tempo, or rep speed, assigned to the exercises. Controlling reps builds coordination and conditioning, and helps you develop proper form. Establish good habits now, and you’ll be bigger and leaner—and better—in no time.

Directions

Perform each of the three workouts once a week with at least one rest day in between. When exercises are marked “A” and “B,” do a set of A, rest, then B, rest again, then repeat. Note that a specific warmup has been provided for you on this page. Use the same one before each of the workouts.
Note: Many exercises are assigned a tempo. The first digit is the time, in seconds, you should take to lower the weight; the second is the time you should pause in the bottom position; the third digit to the lifting portion of the exercise; the fourth is the duration of the pause at the end. A “0” indicates no time, and an “X” means you should perform the movement explosively.
For example, an ab rollout with a tempo of 4-3-X-0 would be done like so: Take 4 seconds to roll the wheel out, hold the stretched position for 3 seconds, come back fast, and begin the next rep without pausing at the start.

The Warmup

1A. World’s Greatest Stretch
Sets: 1
Reps: 3 (each side)
Rest: 0 sec.
Get into a deep lunge position so your front thigh is parallel with the floor and your rear leg is straight. Twist your torso in the direction of your lead leg and reach your hand overhead.
1B. Inchworm
Sets: 1
Reps: 3
Rest: 0
Bend forward and plant your hands on the floor in front of you. Walk your hands forward so your torso straightens and you end up in the top of a pushup position— then try to walk your hands out a little farther. Keep your abs braced and don’t let your hips sag. Reverse the motion.
2A. Wall Slide
Sets: 1
Reps: 10
Rest: 0
Stand with your back against a wall and your arms stretched overhead with the backs of your hands against the wall. Maintain contact with the wall as you draw your elbows down to your sides.
2B. Mini-Band Side Step
Sets: 1
Reps: 15(each side)
Rest: 0 sec
Loop a small band around your ankles and bend your hips and knees so you’re in a half squat. Take a small step to your left to put some tension on the band, then walk sideways, left leg then right—keeping the band taut—for 15 steps. Then repeat going the opposite way to return to where you started.

DAY I

1A. Front Squat
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips— as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet shoulder-width apart with toes turned out slightly. Squat down without losing the arch in your lower back.
1B. Neutral Grip Pullup
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest:60 sec.
Use a chinup station with handles that allow you to pull yourself up with your palms facing each other (if you only have a straight bar, hook a V-grip cable handle—like the one shown for the T-bar row, below—over it). Hang from the bar and then pull yourself up until your chin is over it.
2A. Ab Rollout
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Use an ab wheel, or load a bar with 10-pound plates and kneel on the floor behind it. Begin with your shoulders over the wheel. Brace your abs and roll forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.
2B. T-Bar Row
Sets: 4
Reps: 8
Rest: 60 sec.
Use a T-bar row station, or wedge a barbell into a corner and hook a V-grip handle under it,as shown. Straddle the bar and, keeping your lower back arched, bend forward at the hips so your torso is nearly parallel with the floor. Grasp the handle and row it to your ribs.
3. Leg Press
Sets: 1
Reps: As many as possible in 60 sec.
Sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees, then press back up. Choose a weight that you’re sure you can perform at least 15 reps with but do as many reps as you can in 60 seconds. In Week 2, perform reps for 80 seconds. In Week 3, go for 100 seconds, and in Week 4, 120 seconds.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.

DAY II


1A. Romanian Deadlift
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Hold a barbell with a shoulder-width grip and stand with your feet hip-width apart. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

1B. Dumbbell Bench Press
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Lie on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level, arms 45 degrees from your sides, and press the weights straight up.
2A. Barbell Hip Thrust
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Rest your upper back on a bench and sit on the floor with your legs extended. Roll a barbell up your thighs until the bar sits on your lap (you may want to place a towel on your hips). Bend your knees, brace your abs, and driveyour heels into the floor. Extend your hips and raise them until your butt and back are parallel with the floor.
2B. Pushup
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec
Place your hands on the floor shoulder-width apart and set your feet close together. Keep your abs braced and draw your shoulder blades together to lower your body until your chest is about an inch above the floor. Press back up.
3B. Leg Curl
Sets: 1
Reps: As many as possible in 60 sec.
Line your knees up with the machine’s axis of rotation. Curl the pad until your hamstrings are fully contracted. Choose a weight that you can perform at least 15 reps
with but do as many as you can in 60 seconds. In Week 2, try for 80 seconds. In Week 3, 100 seconds. In Week 4, 120 seconds.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.

DAY III

1A. Overhead Press
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Set the bar up in a squat rack or cage and grasp it with your hands just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

1B. Back Extension
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Lock your legs into a back-extension bench. Allow your torso to bend forward so that your hips are bent almost 90 degrees, but do not lose the arch in your lower back. Thesqueeze your glutes and extend your hips so that your body forms a straight line.
2A. Lateral Raise
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Hold a dumbbell in each hand and stand with palms facing your sides. Raise the weights out 90 degrees until your arms are parallel with the floor.
2B. Swiss-Ball Pike
Sets : 4
Reps: 8
Tempo: 4-0-X-0
Rest:60 sec.
Get into pushup position, resting your feet on a Swiss ball. Bend your hips to raise your butt toward the ceiling and continue until your torso is almost vertical and your hips are bent 90 degrees.
3. Resisted Sprint
Sets: 1
Reps: 8
Attach an exercise band to a sturdy object and loop the free end around your waist. Sprint in place so that you’re pumping your legs hard. Sprint for 10 seconds, then jog lightly for 20 seconds. That’s one rep. Adjust the sprint and jog intervals as follows: Week 2, sprint 12 seconds, jog 18. Week 3, sprint 14 seconds, jog 16. Week 4, sprint 16 seconds, jog 14.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes.


Want more?

Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.
https://www.nickfitness.co.in/
https://www.instagram.com/nickrana1993

Comments

Popular posts from this blog

You want to know about How to Lose Weight in 5 Days

When it comes to weight-loss tricks, we’ve heard it all. But here’s the truth: fad dietsOpens a New Window., crash-courses, and “detoxifying juice cleansesOpens a New Window.” for quick weight loss often lack essential nutrients that your body needs to function. And when people rely on short-term solutions for weight loss, they often end up just ballooning right back back to their original weights. We’re here to tell you: There’s a better way. Rather than shocking your body with random methods that may not even work at all, you should follow these seven essential weight-loss rules to start rapidly burning fat the healthy way.
1. Reduce carb intake To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been energy balance: calories in versus calories out. For most people, an effective way to start dropping carbs in favor of more protein and fat. Carbs like pastas, rice, breads, potatoes, etc. tend to be calorie-dense, making it harder for you to rapidly lose …

You Shouldn't Skip these 6 Gym Machines

Let us say from the start: In most situations, free weights reign. Doing exercises with dumbbells and kettlebells allows for more range of motion than most static exercises machines, a wider variety of exercises, a focus on functional movement, and they require more balance and stability (i.e., your core gets stronger, faster). And while you only need a set of dumbbells and a compound exercise — like a thruster — to get a total-body workout with free weights, using machines may mean hitting up eight or nine stations to target the whole body. But machines aren’t all bad. They can be superior for homing in on specific muscles and perfecting a new movement while gradually adding weight. And, sometimes, they can even offer an equivalent workout —  or at least a good substitute for moments when machines are your only option. Here, a half dozen that you can feel good about using them.



Lat Pulldown Station While the lat pulldown is not as physically demanding as a pull-up, it is a solid exer…

Build Muscle and Burn More Fat 20-Minute Workout | NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.
T…

How to Stay Motivated With an Exercise Buddy | Nick Rana

Having an exercise buddy can make it easier to stick to your exercise routine. A partner may be just what you need to stay motivated, have fun, and reach your fitness goals. Below are some points to consider for selecting the right exercise buddy so you can work together effectively.

Selecting Your Exercise Buddy:

1. Find a partner among your family and friends. You may need to look no further than your own family and friends to find a partner. The advantages are that you're already familiar with each other and enjoy each other's company.

2. Search for a partner with compatible goals. You may prefer to look for a partner with similar goals. If you want to lose a significant amount of weight, you might like sharing the challenge with someone in a similar position. If you're very competitive, you may feel more compatible with someone who shares your intensity.

3. Stay safe searching for a partner online. There's nothing wrong with finding your ideal partner online, just prot…

56 Ways to Burn Belly Fat Faster-NICK RANA

It’s pretty common for men to pack some extra poundage around their midsectionOpens a New Window.. In fact, the average man is about 24lbs heavier today than men in 1960, according to statsOpens a New Window. from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast. The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy won’t necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handlesOpens a New Window., and unsheathe your absOpens a New Window.. You’ll have to do some trial and error to deduce which ones work best for you (hey, losing weight is hard work). But if you put in the work (aka incorporate a fe…

Human Growth Hormone Guide | Nick Rana

A “miracle drug,” the “fountain of youth”—human growth hormone (HGH) has a strong reputation for solving pretty much every health concern a middle-aged man has. Rumor has it, HGH can help you look younger, build more muscle, burn fat, boost your libido—and science says most of these things are actually true. But that doesn’t mean HGH is right for every guy. We did some digging to find out everything you need to know about the “healing hormone” and help you decide if you should talk to your doc about getting a ‘script.

What exactly is HGH? Human growth hormone (HGH), often known as just growth hormone (GH), is a peptide hormone produced by the pituitary gland at the base of the brain. The name is on-point: In adolescence, it’s responsible for helping kids get taller. But GH is also a “master hormone,” explains Robert Kominiarek, D.O., a medical director and hormone specialist at the Alpha Male Medical InstituteOpens a New Window. in Springboro, Ohio. That means, even in adults, GH hel…

25 surprising Benefits of Weight Loss-more to slimming |NICK RANA

After months and months of pounding the pavement, pumping iron, and saying no to happy hour, you’ve finally lost that stubborn gutOpens a New Window.. Congrats! We’re sure you feel more confident about your appearance—and just feel better period. Dropping weight doesn’t come easy (beer and wings on a Sunday afternoon just feels so right!) but it does have some serious benefits, many which you won’t see coming. Better sexOpens a New Window. and brighter skin are just the beginning… Get rid of your “fat pants” for good, because once you get a hold of these bonus perks of weight loss, there’s no going back. 1. Better sleep Snoozing probably helped you lose more weight in the first place, but as a result of your weight loss you’ll actually get better quality sleep now. ResearchOpens a New Window. shows that losing 5% of your bodyweight can help you sleep better and longer throughout the night. What’s more, ridding your body of excess fat can also help alleviate sleep apnea and snoring. 2…

You Need Only These 9 Circuit Workouts | Nick Rana

In a perfect world, there would be one workout that you could do all of the time and still see results and never get bored. In reality, your wants and needs are always changing, as is the space and equipment you have access to and the time you have to spend. Plus, to continue improving and stay motivated, you need an arsenal of routines at your disposal. They’re here.  The routines provide fresh ways to get in a great workout — no matter what kind of time you have, or place and tools you’re working with.



If You Don’t Have Any Equipment You can get a great total-body strength workout, even when you don’t have a set of weights. “These bodyweight exercises involve big movements that get your heart rate up, burn lots of calories, and strengthen your back, arms, chest, glutes, legs, and abs,” says Guy. Perform one set of the following moves and then repeat, doing 5 fewer reps with each set, until you get down to 20 reps (three sets total). Prisoner Lunges: Stand with feet together, hands be…

Try Goal-Oriented Training for More Effective Weight and Muscle Management

One of the biggest issues in today's fitness industry is the state of mind. Everyone is after a physique like a Greek God, and everyone has forgotten about the true purpose of the human body: functionality. 

When you look at an Olympic athlete, they look great - some would say amazing. But their goal isn't to look great. They're crafting their body from the perspective of human performance, and the physique comes with it. 

If you've been struggling to meet the rigorous demands of your workout program and diet, it could be time to make a sustainable change towards a program that is progressive in nature and goal-oriented.

What is Goal-Oriented Training?

Exactly as it sounds, goal-oriented training is training towards a specific goal, generally in performance rather than physique and body composition.

For example, in a goal-oriented training program, your goal might be to bench 200 pounds, rather than develop a strong and sexy chest. Another goal could be to squat 300 times…