Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 57

10 MOVES YOU SHOULDN’T LIVE WITHOUT!

TIPS: A legendary lower-body exercise, often performed in the lower

rep ranges of 6-10, but can also be utilised as a sickening finisher if

performed using a lighter weight for higher reps of 12-20

* Wear flat shoes or weightlifting shoes

* Drive through the heels and aim to go deep so your femurs are

at least parallel to the floor, but lower if possible

* Drive your knees outwards and keep your core tight throughout.

Your personal biomechanics will determine whether the squat is for

you. The good news is, there are many alternative great leg builders

out there!

TIPS: A great exercise for isolating the quads with minimal risk of injury. Can be performed in the higher rep ranges of 12-15, but can also be placed
at the start of a workout for pre-exhaustion and quad activation purposes, or at the end of the workout as a sickening finisher. Ensure you pull
yourself into the seat, execute the full range of motion, and hold the weight for a second at the top.

TIPS: An incredible

exercise for all over

triceps development.

Try this exercise

with added

resistance and opt

for the low-mid rep

range of 8-10. Ideal

as a starter triceps

movement before

moving onto

something like the

rope pushdown.

Ensure you achieve

maximum depth

here, before pushing

down hard with your

hands.

BARBELL

SQUATS

Exercise Type:

Starter or finisher

Day: Legs

Reps: Variable

Works: Quads and

Glutes (primarily)

LEG

EXTENSION

Exercise Type: Starter

or finisher

Day: Legs

Reps: Variable

Works: Quads

TRICEP DIPS

Exercise Type: Starter

Day: Push day

Reps: 8-10

Works: Triceps