27MARCH 2014 ı WWW.MAXMUSCLE.COM

MAXWORKOUT By Arpana Prasad • Photos by JamesPatrick.com

Beautiful back & bis

In the beginning of the MaxForm Life

Challenge, my workouts were exhausting

and cardio heavy, supplemented with weight

training. I had lost some weight, but to my

frustration, my physique was not changing.

It was during a body fat test at Max Muscle

Pearl District, that Sanjana Pahalad Mancuso

gave me advice that would change my

workouts forever. She told me about a trainer

in our city who trained bodybuilders and bikini

competitors and could transform anyone. I

went in the next day, and that was the day I

hired Noel Fuller.

He changed my routine from cardio heavy

to weight focused and reduced my cardio. I

had a really hard time believing this would

work. I was afraid that weight lifting would

make me bigger, and I wanted to get lean.

So trusting him, I started intense weight

training with heavy weights and perfect form,

with limited rest in between sets. It worked.

Not only was I getting stronger, but I started

rapidly losing inches and fat.

Noel explained to me the importance of

training the back. In addition to gaining

muscle strength, a sculpted back makes the

waist appear smaller, creating that V taper

you see on athletes. When I started training

I had no idea about sculpting; I trained all

muscles equally. But I soon learned that

targeting specifc muscles could create the

physique that I wanted.

I want to emphasize that you will hit a

plateau, and your results will stall. Don’t give

up when the results aren’t coming. Let that

be your motivation to fnd a different method

that will work for you. When I hit my plateau,

I went out and found a trainer. With this new

style of training consisting of heavy weights

and limited rest, I started seeing results

immediately, and I noticed I had more energy.

Back and biceps are my favorite muscles

to train now. I love the results, the increased

energy and how good I feel after this intense

back/biceps routine.

Arpana Before

28 WWW.MAXMUSCLE.COM ı MARCH 2014

back

Wide-Grip Lat Pull-DownsAdjust the weight on the lat pull-down machine

to a level where it’s challenging but you can safely achieve the full range of motion. Grip

the bar wider than shoulder-width apart, palms facing away from the body. Pull the bar down,

with a slow controlled movement until it reaches chin level. Pause for a moment at this position,

and slowly raise the bar back up while keeping control of the bar. Do 3 sets of 10 reps

T-Bar Rows Load the end of the bar with plates heavy enough that the weight is challenging and you can safely achieve the full range of motion. Straddle the T-Bar so that your legs are on either side of the bar. Bend from the hips so that your torso is at a 45-degree angle to the foor. Grip the handles on the bar. While keeping the natural arch in your lower back, raise the bar up until the plate reaches your chest. Slowly lower the bar back down until your arms are extended. Do 3 sets of 10 reps

One-Arm Dumbbell Rows On the foor next to the fat bench, rest a dumbbell heavy enough to be challenging, and will allow you to safely achieve the full range of motion. On the fat bench, place one knee up on the bench and place the other foot on the foor for support, with a wide stance. Keeping your back parallel to the foor, slowly pick up the dumbbell, using your free hand for support on the bench. After you have the dumbbell in your grip, lift the weight up slowly with a controlled movement up to your side. Slowly lower it back down until your arm is fully extended. Do 3 sets of 10 reps

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29MARCH 2014 ı WWW.MAXMUSCLE.COM

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biceps

Incline Dumbbell CurlsAdjust the incline bench to a 45-degree angle. Grab two dumbbells that

are heavy enough to be challenging but will allow you have full range of motion, arms hanging at your sides. Keeping your head back on the

bench, back straight and feet fat on the foor, slowly curl the dumbbells up to shoulder level, keeping your elbows still. Slowly lower the weight back

down. Do 3 sets of 10 reps MS&F

Preacher Bench Curls

With the arms positioned against

the preacher bench pad, hold an EZ

grip bar on the inner curves. Keeping

your torso resting on the chest pad and elbows stationary, raise the bar up to

the shoulders. Slowly extend the arms back

down, keeping a slight bend in the

elbows. Do 3 sets of 10 reps

Two-Hand Cable CurlsThis move is performed with a bar on a foor level pulley. Stand with your feet should-width apart. With an underhand grip (thumbs under the bar), begin with arms relaxed and slowly pull the bar up to your chest, keeping your elbows stationary. Pause at the top of the movement, and slowly lower the weight back to starting position. Do 3 sets of 10 reps

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