Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 19

SHOULDER SHAPER

WORKS: Anterior Delts

SETS/REPS: 4 x 12

WHY? Great for isolating the

front of the shoulders.

HOW? Adopt a pronated,

shoulder-width grip on the

barbell from a standing

position. Allow your arms to

hang straight down to

mid-thigh with your elbows

extended. Your head should

face forward, with your

shoulders back and your chest

up. Maintain a neutral spine

and contract your abs to

provide core support. This will

be your starting position.

Initiate the movement by

flexing the shoulders, raising

the weight straight out in front

of you. Keep the elbows

extended and the wrists

neutral throughout the

movement. Continue the

upward movement of the arms

until the barbell is just above

shoulder height. At the top of

the motion, pause briefly, and

then slowly return to the

starting position.

WORKS: Posterior Delts

SETS/REPS: 4 x 15

WHY? This is another islotaion

movement. Shockingly, most people

neglect it! Leave this one until last

so you can really feel the burn.

HOW? Position two cables at the top

of a cable machine and attach a

handle. Reach across your body,

grasping one handle with a neutral

grip, then repeat for the opposite

arm.

Position your arms straight ahead,

holding onto each handle and keep

a soft bend in your knees. Keep your

elbows slightly bent and pull the

handles laterally. Don’t squeeze the

shoulder blades together

excessively.

Slowly lower the handles back to

the starting position under control

and repeat.

SUPERSET WITH...

EZ-BAR FRONT

RAISES

REVERSE

CABLE FLYES

Keep the cables high so TIPS

you can feel the full

contraction in your rear

delts and traps same time.

Go high reps to failure if

you want an extreme

burnout!