Flex Australia – June-July 2017

FLEXONLINE.COM.AU | FLEX 109

EXERCISE SETS REPS

Dumbbell lateral raise 4 10–15

Wide-grip upright row 4 10–12

Seated dumbbell press 4 10–12

Machinerearlateral 4 10–15

Dumbbell top lateral

raise

220–30

■PhilHeathhasnarrowclavicles.
They’resoslimhiscriticsusedto
claim he’d never own a Sandow.
He now has a sextet of Sandows,
and before he’s done he may have
more Olympia wins than anyone
ever. Nothing about his skeleton
has changed. What changed
was the muscle he packed on
that foundation. Specifically, he
expanded the size of his delts,
thus widening his shoulders by
adding fleshy extensions to the
ends of his clavicles.
The key to this is targeting your
medial deltoids. Work your middle
delt heads first when your strength
and energy are greatest, and do
at least two exercises for this area.
Our sample shoulder-width
routine starts with two medial delt
exercises — dumbbell side laterals
and wide-grip upright rows – and
ends with a final high-rep set of top
side laterals to make certain you’ve
pumped your “medials”. For the
upright rows, take a grip that’s
slightly beyond shoulder width
and focus on getting your elbows
so high that your upper arms are

parallel to the floor. Alternately,

you can do dumbbell upright rows

with your arms at your sides as if

to shrug. Pull your elbows up and

out while keeping the dumbbells

brushing against you. Both of

these exercises will work the

medial delts with the trapezius, but

by doing them after side laterals

you should be able to focus

more on your delts. With the top

side laterals, lower the (light)

dumbbells only halfway to

maintain continuous tension.

SHOULDER-

WIDTH ROUTINE

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Withoutsweepinglatstoaccompany

your wide shoulders, your upper body

willresembleaTandnotaV.Likeyour

shoulders, your back is a complex

body part that should be worked with

aplethoraofexercises.Butalsoas

withshoulders,youneedtoprioritisewidth.Do

your pulldowns and pull-ups with a medium-to-

wide overhand grip and go through a full range

of motion on each rep. Many bodybuilders go

tooheavyonpulldownstofeeltheirupperlats

contracting. Our routine also includes stiff-arm

pulldownstotakeyourbicepsoutofthe

movement and isolate your upper, outer lats.

EXERCISE SETS REPS

Stiff-arm

pulldown

412–15

Front

pulldown

410–15

T- bar row 4 8 –12

One-arm

dumbbell row

38–12

One-arm

pulldown

210–15

NEAR

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