Muscle & Fitness Australia — November 2017

50 MUSCLE & FITNESS / NOVEMBER 2017

EXERCISE SETS REPS

SEATED DUMBBELL PRESS* 5 15, 12, 10,

8, 8

SMITH MACHINE

SHOULDER PRESS*

5 12, 10, 10,

8, 8

DUMBBELL LATERAL RAISE 412

BARBELL UPRIGHT ROW 412

INCLINE BENCH DB

REVERSE FLYE

412

SMITH MACHINE SHRUG

SUPERSET WITH

BEHIND-THE-BACK SMITH

MACHINE SHRUG

4

4

15

15

*On the final set, do a double dropset.

SHOULDERS WORKOUT

ABEL’S

EXERCISE SETS REPS

WIDE-GRIP PULLDOWN* 5 12, 10, 10,

8, 8

BARBELL BENTOVER ROW* 510

CLOSE-GRIP PULLDOWN 410

DUMBBELL ROW 412

SEATED CABLE ROW**

SUPERSET WITH

ROPESTRAIGHT-ARM

PULLDOWN

4

4

10

15

WIDE-GRIP PULL-UP 4 TO FAILURE

*On the final set, do a dropset.

**On the final set, do a double dropset.

BACK WORKOUT

ABEL’S

DUMBBELL LATERAL

RAISE T

Hold a dumbbell in each hand at your

sides. Raise your arms 90 degrees until

they’re parallel with the floor. Hold the

contraction for a second, then slowly

lower the dumbbells to your sides.

SEATED CABLE ROW X
Lean forward a bit at the beginning of
the rep to put a stretch on your lats.
Then move your torso back to vertical
as you row the handle to your stomach.
Hold the contraction for a second.

SEATED DUMBBELL
PRESS X
Sit against a bench set to 90 degrees
and lift two dumbbells to shoulder
height. Press the weight overhead
and then slowly lower the dumbbells
back down.

AESTHETIC TRAINING