Flex Australia – June-July 2017

LIFT 20-MINUTE MUSCLE

Focusing just on the large back muscles, like the latissimus dorsi
andtrapezius,andneglectingsmallerones,suchastheteresmajor,
teres minor, rhomboids and quadratus lumborum, can lead to an
underdeveloped and underwhelming V-taper.
Evenwhentimeistight,youcantrainyourwholebackbypairing
averticalpullwithahorizontalonetohityourmidandupperback
andlowerandupperlats.Supersetswillalsoshaveminutesoffyour
workoutwhilekeepingtheintensityhigh.Trapsgetspecialattention,
andnothingwillbuildamassiveyolklikeheavy-arsehighpulls.

STRIKE BACK

HITYOURBACKHARDWITHAWORKOUT

THAT WILL ATTACK EVERY MUSCLE

NEEDED TO BUILD SERIOUS SIZE

SPEED SESSION BACK

EXERCISE SETS REPS

1A) 45-degree weighted

back extension* 5 10

1B) Wide-grip pull-up 5 To failure

2A) Bentover row 5 10

2B) Stiff-arm pulldown 5 10

3) High pull 5 3

*Pause at the top of each

repforonetotwoseconds.

FORM CHECK

With bentover

rows, lead with the

elbows as you pull

and squeeze

the shoulder blades

together at the

move’s apex.

30 FLEX | JUNE – JULY 2017

BY LEE BOYCE

CHRIS LUND