How to transform your body to look like a Marvel Superhero – Week two
The first week of this programme was spent focusing on building strength. In week two, we get down to the nitty gritty and what you want to achieve most – building muscles. Guns and six packs don’t come without hard work, especially if you want to replicate the look of your favourite superhero. This week you will be increasing the number of reps and going even heavier with the weights.
As always never start any workout without a warm up. Go for a walk, strut it out on the treadmill or stepper before starting your weight warm up – 10-15 reps of bench presses using dumbbells, 10-15 pull ups and side lateral raises. Increase your weights and you’re ready to smash it like the hulk.
Do the 10-15 reps of the following exercises with a minute and a half break between each one. Last week, you had two minute rests. We’re reducing that by 30 seconds this week.
4 sets of dumbbell bench presses
4 sets of seated dumbbell presses
4 sets of incline dumbbell presses
4 sets of pull ups
4 sets of side lateral raises
4 sets of hanging knee raises
4 sets of crunches on an incline
Before you finish off, take 10 minutes to cool down on the treadmill and then stretch it out.
A repeat of yesterday but add in 4 x 10-15 triceps raises on the bench, weighted squats and leg curls.
Day three and four are repeats of the previous days.
Don’t forget to take recovery days. This is very important to allow your muscles time to repair. Take a break mid-week and also the weekends.
Check out the limited edition NRL Marvel Jerseys to match your new body.