1. By Nnamdi Uzoukwu

2. Targeting…………you?  So you’ve been putting off the gym for the entire year, and one day you decide to look in the mirror. What do you see? No muscles, a weak chest, (including no chest hair), and a beer belly. Does this sound like you?

3. From a boy… …to a MAN!

4. 30 min. “Get BIG Quick” Plan Will provide a quick “how-to” on the following workout:  Bench Press (3 sets) 1 st Set (10-12 reps – light weight) 2 nd Set (8-10 reps – moderate weight) 3 rd Set (4-6 reps – avg. - heaviest weight)

5. Barbell rack Bench 35/45 lb Olympic barbell 5/10/25/35/45lb plates A buddy to “spot” you // spot – To support or assist a maneuver, or to be prepared to assist if safety dictates. Equipment Needed and Targeted Muscle Groups Target Areas: Chest Shoulders Triceps

6. Step 1  If you're attempting to bench press a heavy weight, find someone to spot you. This is always a good idea in case the weight is too much to handle and will give you confidence you have someone watching your attempt.

7. Step 2  Put an appropriate weight on the bar. (Don't start out with too much. Try benching just the bar by itself a few times to become familiar with the technique.) Then start with small increments of 5-45lbs until you find a weight that you're comfortable with.

8. Step 3  Once you have found your starting weight for your set, lie down on the bench and take some deep breaths before you start. This will help relax your body.

9. Step 4  Ensure that you are center with the bar, your eyes should be looking at the ceiling, not the middle of the bar.

10. Step 5 You should have 5 points of contact:  Feet flat on the ground  Both shoulders resting on the bench  Lower back flat and pressed into the bench  Butt and back on the bench

11. Step 6  Hold onto the bar with the weights on it. A wide grip will develop chest muscles, while a narrow grip will develop arm muscles. Bring the bar down to your chest, while inhaling. Lower the bar until it touches your chest.

12. Step 7  Press the bar straight up while exhaling. Repeat for desired repetitions. After the last rep, the spotter should help you place the weight back on the bar rack. Repeat steps 2-7 for Sets 2 and 3. Drink water moderately through sets to hydrate your muscles.

13. Conclusion  There you have it. Follow my “Get Big Quick” plan for a month and you should notice a tremendous difference in your chest, shoulder, and tricep size. Remember, always use a spotter when you are lifting heavy, and always refuel by drinking plenty of water Happy lifting!