Continue in this fashion until you’ve performed a round of each movement, rest for three the following minute, then begin again from movement one.

At the beginning of each minute you’re going to perform a set of a single movements, you’ll then rest for the remainder of the minute before moving onto the next movement at the start of the next minute. Work hard, recover harder and permanent muscle growth won’t be far behind.ĮMOM or ‘ Every Minute On the Minute’, is simple in execution, but simple rarely means easy. Building size on the clock, ‘working every minute on the minute’ you’ll gradually wear down each muscle with short rest periods and a laser focus on individual movement patterns, splitting your body up in a ‘push, pull, legs’ style to ramp up the intensity.Įxpect to pump up your chest, shoulders, backs, legs and arms, while building strength and amassing fitness gains. This week we’re continuing our 4-week ‘EMOM bodybuilding’ phase. You can head back to check out week one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve or thirteen or simply get stuck in to our latest offering- Week 14 and follow the programme from here. With workouts lasting from 20-40 minutes, which are designed to add lean muscle, build fitness and increase strength, your weekly dose of dumbbell goodness drops weekly.

Welcome to the Men’s Health Dumbbell Club, your new weekly plan for a fitter, stronger body using just two dumbbells.

Dumbbell pullover back or chest