SU­PER SIZED

Mo­moa’s up­per body re­quired no CGI – just hard work. He split his ses­sions, with a pull day (back and bi­ceps) and a push day (chest, tri­ceps and shoul­ders), giv­ing him­self at least a day off in be­tween. Use his pro­gramme to build a body that can part seas

Men's Health (UK) - - Serious Life Lessons -

A\ PULL DAY Sculpt your back in all direc­tions be­fore fin­ish­ing with the ul­ti­mate bi­ceps builder. Good luck.

01\ BAR­BELL BENT-OVER ROW 3 SETS OF 12 REPS

Hold­ing a bar­bell, hinge at your hips so your chest is par­al­lel to the floor (A). With a flat back, row the bar to your abs (B). Grab a weight you can lift for 12 reps, re­duc­ing the weight per set. No rest be­tween sets.

02\ LAT PULL-DOWN 3 SETS OF 10 REPS

Tak­ing a wide grip on the han­dle, sit up straight so your arms are com­pletely locked out (A). Squeeze your shoul­der blades to­gether as you pull the han­dle to your chest (B). Slowly raise it back up un­der con­trol.

03\ LOW CA­BLE ROW 3 DROP SETS

For each set, per­form as many reps as you can in one hit, then re­duce the weight and im­me­di­ately per­form an­other set to fail­ure. That’s one drop set. Keep your torso up­right (A) and pull the ca­ble at­tach­ment to your abs (B).

04\ DUMB­BELL CURL 3 ROUNDS OF 50 REPS

This isn’t for the faint­hearted. In each set, amass 50 reps – you can re­duce the weight as you go. Hold the dumb­bells by your sides (A) and curl them both up to your shoul­ders (B). Lower slowly.

A

B

B

A

A

B

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