Men_s Health Australia - April 2016__

SONNY RAMIREZ @ THE ILLUSTRATION ROOM

MUSCLE +

FITNESS

54 APRIL 2016

1 /OLYMPIC-RING INVERTED ROW

A)Set the rings to chest height and grab the

handlessoyourpalmsarefacingeach

other. To increase the difficulty of this

move, place your feet on a box or bench

so your body is parallel to the ground.

B)Hoistyourchesttoringheight,holdfortwo

seconds, then lower to the start position.

1 /SINGLE-ARM BARBELL ROW
A)Load weights on one end of a
barbell. Straddle the bar at the
weighted end and grab it with
your right hand just behind the
plates.Bendforwardatyour
hips so your torso is almost
parallel to the floor, your knees
slightly bent. Rest your left
hand on your left knee.

B)Rowthebarbelltoyour
stomach. Hold for two
seconds, then slowly lower to
the start. Repeat with your
other arm.

TRI-SET 1LATS, BICEPS, SHOULDERS TRI-SET 2LATS, ABS, CHEST

DIRECTIONS Perform four sets of

each tri-set, moving from one

exercise to the next without rest.

Have a one-minute break between

tri-sets. In this pyramid rep scheme,

increase the weights for each

tr i - set. T his var iable - rep s tr ateg y w ill

build the complete compendium of

strength, endurance and size. Aim

to do this workout twice a week.

REP SCHEME

• SET 1: 20 reps•SET 2: 15 reps


• SET3:10 reps•SET 4: 6reps

FACE-PULL

facing the cable crossover

ne and fix the rope attachment to

vel. Grab an end of the rope in

hand and step back so your arms

aight and parallel to the floor.

eropeattachmentascloseto

ace as possible. Pause, then

return to the start position.

2 /RENEGADE ROW

A)Dropintoapush-upposition,holdinga

dumbbellin each hand. Keep your back

straight; don’t let your hips sag.

B)Pull the weight in you right hand to your

chest. Hold for a second, then return to

thestartandrepeatonyourleftside.

And here’s how

he did it –

the hard way.

2 / UNDERHAND BENT-OVER ROW

A) Stand with your feet

shoulder-width apart

while holding a camber

bar with an underhand

shoulder-width grip.

B) Bend forward at your hips

so your tor so is almos t

parallel to the floor, your

knees slightly bent. Draw

the bar up until it reaches

your chest. Pause, then

slowly lower the weight

and repeat.

3 / FLAT-BENCH DUMBBELL PULLOVER
A) Grab a light dumbbell in each hand and lie back
on a flat bench. Raise the dumbbells above your
chest and bring them together.

B) Bend your elbows slightly, then lower the
weights as far behind your head as possible,
keeping your upper arms
close to your ears. Raise
the dumbbells along the
same path.

3 /CABLEF

A)Standf

machi

eyelev

eachh

are stra

B)Pull the

your fa

slowly