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Cover Model Workout

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Cover model star David Peters wowed on ITV’s hit show Take Me Out with his big arms, wide chest and rock-hard abs. Here’s how he got his body.

Perform the exercises in the order listed, resting for 60 seconds between each set and 90 seconds between each move.

The workout

Perform the exercises in the order listed, resting for 60 seconds between each set and 90 seconds between each move.

Gym ball jackknife

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Sets 3 Reps 12

Why This works your upper and lower abs in a single move.

How With your hands on the ground, rest the tops of your feet on a gym ball with your legs straight. Keep your core braced as you bend your knees up to your chest, rolling the ball towards your hands, then return to the start.

Dumbbell press-up

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Sets 3 Reps 10

Why This variation of the classic move works your core harder to stabilise your upper body.

How Hold a dumbbell in each hand with palms facing one another. Lower your chest down to the ground before pressing back up powerfully.

Barbell roll-out

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Sets 3 Reps 12

Why This surprisingly tough move works every muscle of your core to create an impressive six-pack.

How Kneel on the floor and hold the barbell with a wide overhand grip. Keeping your arms and back straight and core braced throughout, slowly roll the bar away from you until your body is just off the ground. Keeping your torso braced and shoulders strong, roll the bar back to the start.

Bench press

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Sets 4 Reps 8

Why The classic lift for building a big, hard chest.

How Lie flat on a bench with your feet planted on the floor and grab the bar just wider than shoulder-width apart. Lower the bar to your mid-chest before pressing the weight upwards until your arms are fully extended.

Back squat

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Sets 4 Reps 8

Why Big compound moves such as the squat fire up your metabolism and promote the release of muscle-building testosterone.

How Bend your legs to lower the bar until your thighs are at least horizontal with the ground and then drive up through your heels until standing. Keep your core braced and make sure your knees point in the same direction as your feet throughout the move to take the pressure off your knees.

Deadlift

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Sets 4 Reps 6

Why This works almost every muscle in your body to burn fat and craft a solid core.

How With feet flat, squat down and grab the bar with hands shoulder-width apart. Hold the bar with an alternate grip (one overhand and the other underhand) Keeping your back straight and your head facing forward throughout, lift the bar using your legs and driving your hips forward. Pull your shoulders back at the top of the move and carefully lower the bar to the ground.

Joe Warner worked for Men’s Fitness UK, which predated, and then shared a website with, Coach, from 2008 to 2013, then returned as editor of Men’s Fitness UK from 2016 to 2019.