Your Best Body in One Hour

There's a workout program that can help you look great at 20 and at 80. Every man I train uses some variation of it, and it's yours for free.
The biggest difference between this workout program and the one you're doing now is balance. Not stand-on-one-leg-and-curl balance, but the well- rounded-approach-to-training kind of balance.
What's that? You already hit the weight room and work the treadmill on training day? That's still incomplete, not to mention inefficient.
For starters, you need to stop thinking about going to the gym to "lift" or "do cardio." Instead, the perfect workout program is actually a combination of six different yet equally important component parts.
Don't worry: This plan is easy to use, and we've carefully organized your gym time minute by minute, so you won't train longer than you do now. You'll just train more effectively and appropriately for your goal: a bigger, stronger, leaner body that works as great as it looks.
Fire Up Your Muscles
The strategy: Put your body in motion in ways that will recruit more muscle fibers in your workout, leading to bigger gains in the end.
The investment: 5 minutes
The drill: Junk your traditional warmup. If this were just about getting warm, you could sit in a hot tub. Instead, do calisthenics. They not only hot-wire nerve pathways that connect your brain to your muscles, but also help you move through full ranges of motion before adding weight. If the workout is the show, this is your rehearsal. See "Kickstart Your Workout".
Target Weak Spots
The strategy: Troubleshoot problem areas to eliminate weak links and reduce injury risk.
The investment: 4 minutes
The drill: Do any of your joints or muscles hurt? If you answer "a little" or "only when I . . . , " see a physical therapist. And train your glutes--your butt muscles--and your scapular muscles, which include the rhomboids, trapezius, serratus anterior, and pectoralis minor. You don't need to be able to pinpoint them on a dangling skeleton. Just remember that weakness in these areas signals "Danger: Work Ahead" for hips, knees, and shoulders. Use the exercises in "Injury-Proof Your Body," to ward off trouble now. For years to come, your body will thank you every time you get out of bed.