WORK­OUT 2 BACK AND SHOUL­DERS

The first su­per­set hits your up­per and mid­dle back to build width across your up­per body. Then there are two shoul­der moves to add size to all parts of the shoul­der mus­cle, be­fore two of­ten-ne­glected moves to re­ally fa­tigue the tar­get mus­cles.

Men's Fitness - - Features | Last-minute Beach Body -

Lat pull-down

Sets 5

Reps 8

Rest 30sec

Why It hits your lats for a wide up­per back to make your waist seem small. How Take a wide over­hand grip on the bar. Re­tract your shoul­der blades, keep your chest up and pull the bar down un­til it reaches your chin. Re­turn back to the start.

Seated row

Sets 5

Reps 8

Rest 60sec

Why The ma­chine en­sures cor­rect move­ment so go heavy with good form and fo­cus on con­tract­ing your up­per back hard with each rep. How Grip a row han­dle with both hands with palms fac­ing. Keep your back straight and row the han­dle to­wards you, lead­ing with your el­bows. Re­turn to the start.

Dumb­bell over­head press

Sets 4

Reps 10

Rest 30sec

Why Be­cause it tar­gets each shoul­der mus­cle group in­di­vid­u­ally, you can lift with a full range of mo­tion. Keep each rep slow and con­trolled.

How Stand tall, hold­ing a dumb­bell in each hand at shoul­der height with palms fac­ing for­wards. Press the weights di­rectly over­head un­til your arms are straight then lower them back to the start.

Lat­eral raise

Sets 4

Reps 10

Rest 60sec

Why Tar­gets your side delts to cre­ate greater up­per torso width. How Stand tall with a dumb­bell in each hand. Raise the weights out to the sides, lead­ing with your el­bows. Lower un­der con­trol. Straight-arm pull-down Sets 3

Reps 12

Rest 30sec

Why You’ll hit the lats and front shoul­ders again – but don’t go too heavy: strict form is essen­tial to avoid in­jury. How Hold a straight bar with an over­hand grip with straight arms. Keep your chest up then pull the bar down in a smooth arc to the front of your thighs, then re­turn smoothly to the start.

Cable face pull

Sets 3

Reps 12

Rest 60sec

Why This move hits the of­ten ne­glected rear delts, and adding size here helps cre­ate that cov­eted V-shaped torso. How Stand tall and hold a dou­ble rope at­tach­ment on the high pul­ley with straight arms. Keep­ing your chest up, pull the han­dles to ei­ther side of your face, then re­turn to the start.

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