Muscle & Fitness UK – July 2019

MALE MUSCLE

56 MUSCLE & FITNESS/JULY 2019

TIPS: Set the cables up at a high position and pull the

handles in towards your head. Squeeze the biceps

throughout and perform slow negatives.

TIPS: A good pressing movement for targeting the medial delts. Perform this
exercise towards the middle of a push workout after your primary heavy
pressing movements. Keep your abs and glutes braced throughout to maintain
a strong and tight core, with no curving of the back. Drive the weights directly
up, then lower slowly. Repeat.

TIPS: The aim here is to feel the stretch in the pecs throughout the eccentric
movement of the rep, then drive the handles together as if you are trying to meet
your elbows in the middle. Keep your arms slightly bent but locked in the same
position throughout. Crossing the handles over at the bottom can really help you
to feel the contraction in the chest!

HIGH CABLE

BICEP CURLS

Exercise Type: Finisher

Day: Pull Day

Reps: 12-15 reps

Works: Biceps peak!

CABLE CHEST

F LY E S

Exercise Type:

Mid-workout (Directly

after a heavy pressing

movement to stretch

out the muscle-

aiming to cause

metabolic

damage).

Day: Push Day

Reps: 12-15 reps,

aiming to isolate

the chest towards

the end of a push

workout.

Works: Pecs

STANDING

DUMBBELL

SHOULDER

PRESS

Exercise Type:

Mid-workout

Day: Push Day

Reps: 8-10

Works: Medial delts