Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 55

HERE ARE JOE’S STARTER, MID-WORKOUT AND FINISHER

MOVES HE SAYS YOU SHOULDN’T LIVE WITHOUT!

TIPS: An exercise where form and execution are super important in

order to reap the benefits! Take a few steps back from the stack, holding

the rope attachment with your thumbs facing you (as per the image),

and then pull the weight towards your face as if you’re throwing up a

double biceps pose. Ensure you choose a weight whereby you can

maintain your body position throughout and perform the eccentric

(negative) part of the rep slowly. Jerking the weight around is not going

to help build the rear delts here!

TIPS: Take a wide, overhand grip to ensure maximal back musculature
recruitment and as little biceps involvement as possible. When
performing this exercise, imagine you are pulling the bar down towards
you, as opposed to pulling yourself up. Keep your body braced and still,
minimise any swinging or use of momentum, and keep your chest up.
Once you’ve reached the top, slowly lower yourself and feel the stretch in
your lats when you hang at the bottom.

TIPS: Similarly to the pull-up, execute this exercise with minimal

swinging to maximise abdominal recruitment. To perform the movement,

start by taking a deep breath in, then as you hinge at the hip to raise

your legs in a straight line, exhale forcefully. This will help you to contract

your abs. To make this movement easier, you can perform knee raises

instead.

TIPS: Ensure your body remains deadly still for this exercise and don’t
use momentum to move the weight. Keep the elbows fixed throughout,
driving the hands down and then driving the handles apart to achieve
maximal contraction on the triceps. Drop sets can be utilised with this
exercise to increase blood flow, muscle damage and metabolic stress.
This will burn!

Exercise Type: Finisher

Day: Pull Day

Reps: 1 2-15 reps

Works: Rear delts primarily,

with some trapezius,

rhomboid and bicep

activation.

FACE PULLS

Exercise Type: Finisher

Day: Push Day

Reps: 12-20 reps

Works: Triceps

TRICEPS

PUSHDOWN

PULL-

UPS

Exercise Type: Starter

Day: Pull Day

Reps: Perform to failure- and if you can

do more than 12 reps with good form,

add resistance using a weighted belt.

Works: Back

Exercise Type: Starter

Day: Abs

Reps: As many reps as

possible, aiming for at least 10.

Elbow hooks can also be

utilised here to minimise any

fatigue you may get in the arms

from hanging - this will enable

you to concentrate on the

muscle we’re trying to work:

the abs!

Works: Abs

HANGING LEG

RAISES