Must-do ne td Get a body part blitz with the best ( moves for each main muscle group ‘¥Snot true that all men want tolook the same. But every man in the gym has one or more a Tey otTT muscle groups that he'd keto develop. You might want to add size to your biceps, make THIS SECTION, your back abit thicker or bring out your abs. Whatever your target body prt. this chapter Pe contains the key moves you need to develop con "The key tomakingreal progress wih apartcuar Ce muscle groupistohititwitha varetyofexercses, ENS that emphasise dfferent areas ofthe muscle group iil also working insight ifferent movement patterns. Doing multiple exercises for the same ‘muscle group will also help you stress the madmum, amount of muscle bres, which means you get ‘maximum repair and increased muscle growth, 10 Workout ManualMantesh rmonshiness.coule MLu Must-Do Moves Mantesh Build big pecs by starting with this classic gym move a “The reasonthe bench press as aways been Popular is that t's simply the best exercise for developing upper-body muscular size, power and strength. Although it mainly works the pectoral, or chest, muscles, this exercise also recruits the muscles at the front of the shoulders and the gece ee svn nei a west Saws hn peer in . io POUR et Ce ir muscles. Bouncing Cee amen og Cece reat you're relying on oats pets How to do it Lie onthe bench with your feet onthe floor directly under your knees > Yourhead, upper back and lites should be fat against the bench. Brace your core and maintain 2 natural arch n your back > Hold the bar with an overhand rp hands wider than shoulder-with apart > Stow lover the bar to your chest bending your elbows out tothe sides, unt the bars almost touching the middle of your chest > Pause briefly then deve your feet hardint the loo and push the bar back strongly to the start poston 32 Workout ManualDumbbell flye ‘This moveislates your chest ‘musis talng your arms out ofthe equations alte work hastobe done by your chest. How to doit > Leonan ncine bench hoaing acumbbel meachhand deecty above your chest amsstaight > Male sure yourhead and shoulders ‘esupported ont benchand You fectae ato the foot > With asight bend in your elbows, Slow ower the veg cut to ‘he side a fara scomfortabl, > Dontarchyourbacke > Use yourpecs to reverse themoverentandragethe Band palms fachg each othe. — vweghtsback othe op. bhp Incline dumbbell press ‘Ting the banc places the fous onthe upper part of our chest as wel as your tieps ane the font of your shoulders. Using dumbbells allows fora greater ange of motion 99 D9 wren aaumbbel neachhand stshaulder height > Keep yourfet lat onthe oor and ‘your back agate bench, | > Pressthe wet drecty above yourhead, but dotlock ot your elbows atthe top. [* Slouty toner the weight back doom to your ~ chest Maring your elbows outto hese Cable crossover Weshant to tutysotate your power e Souder neaiy bays getin onthe as actbecause ofthe way your upper Bey uses move together Butts mmovelsa reat way to wexk the chest a Because using aes athe than ‘dmbbels forresstance ensures that theres constant tension troughaut ‘themove. which forces your ches to work hard tonal the weit How to doit > Siandnthe mite a acble machine ata spatctance hong aD-Paneattahment Imesch rand and wah the cable setabove shoulder ght > Kecping natural arch in your back, your core brace ang your upper body sti ring your hands downin anarctomeetin front your tos, > Pausebly nd squooze your chestmuscls,thenretanto thestrt sont and withthe ‘weight under fuori © Clap press-up Ninigtacapbetweenpres-ips shove the son ep ng our SSS peas Pa ee oe Ta penton oen on hune byes onresehioan "tater tas eet fox Couctemisce kicimgmare” _Qudtyeaptremogcher Bere none at How to doit pee Mt repent postin ard lower yur ces ~Mantesh Must-Do Moves Master these moves to build big, strong legs that give you a platform for all-over muscle Key move Squat There's areason the squats called king of the lifts! ~ it targets not only the quads but also the glutes, hamstrings, core and back, making ithe single most important exercise in your ‘muscle-building arsenal, Although your legs are the obvious target, squats create an overall anabolic environment that triggers the release of extra testosterone and growth hormone. This. ‘means that mastering the squat will give you blager, stronger leg muscles and have a similarly galvanising effect on your upper body and abs. How to do it > Rest the bar against the back of your shoulders ~ not on your neck ~ and hold it with an overtand rip slightly wider than shoulder width > Your feet should be just wider than shoulder-with apart with your toes pointing outwards stghtty. > Slowy lower yourself, keeping your chest and chin up while maintaining anatural arch in your back. Keep the weight on your heels and your body upright, and don't tet ‘your knees rall inwards or forwards, > Bing your body down untl your thighs are at east parallel to the floor. The ‘deeper you can squat, the better. > Drive back up through your heels. 34 Workout ManualFront squat Resting the bar onthe font of vour shoulders targets your qiads wie taléng emphasis of your lower back, ‘nhs postion you cnt ean orware, soyou getabigge range of mation. How to doit > Restthebar onthe rontof your should: onppingitwrth your Lateral lunge Uke the suo squat his move targets the often-orgotien nner {high musces Ignoring ther can lend tomsclar moolances and jury, wie stengthening them Improves your tower-body its _aswellas sports performance How to doit > Stata with fet cose together, cing dubbeln each hand e* hands cossedin rontot you Your elbows porting forward aed ‘our eet shoulder width part > Manian araturalachinyour back anakeep yourcorebroced Uhroughoat the move. > Squat dovm unt your thighs are atleastpaale tothe oor > Pushbadkup trough yourhees > Keeping your core braced and head Toot forward tke ag stp to fone se and lower your body coun towards the lecingleg Your knee should sty inline with your foes > Push back off the lean ea Sumo squat “Tis stance puts the emphasison {ourhontto-htimer gh: Make Sure your fet point out to theses more thaninanormal qual to avo plang excessive stan on your knees. How to doit > Stand wihabarrestng across your shoulders with avade tance, Hack squat Holding the br bend your body forces youto keep your torso ‘Upright manage the weight and ‘spimproves your ality to perform normal squats camect and satel. This ariaton paces es stan on your back but grater emphasis ‘your powerful quod usces How to doit > Standinfrontafabaeliwit ourfoet shouler wet spare > Squat don anchold tbe bar vet overhandar. ‘tat yur fetare wider than ‘Shoulder vc apart Keep yur feet poring oto the sides > Manian anatural archi your bbackandlep your corebraced roughoutthe move. > Squat dom uth your ths are atleast parlllothe floor > Pus badk up rough your heels > Keepin your eet lato the for, knees inne wah your oes head Upand core braced andaneutral actin your back push through your heels unt yout aly upright > Lower agamnt your ths are GC 4\3Must-Do Moves Biceps The five moves that can lead to big upper-arm gains Key move Chin-up Many people intent on building big arms stick with the tried and trusted biceps curl. Although a useful ‘muscle-building exercise, the cur isn’t as tough as this ‘compound lift, whichis arguably the mast effective ‘way of targeting your biceps muscles for growth. Not onty do your biceps workhard throughout the ‘move, you also recruit the powerhouse muscles of the upper back and consequently ensure a big ‘growth-hormone response, resulting in greater gains ‘not just on your biceps but all over your body. How to do it > Hold the bar with an underhand grip wath ‘your hanls shoulder-width apart. > Start from a dead hang with your arms fully extended > Pull yourself up by squeezing your lats together > Once your chin's higher than your hands, pause briefly, then slowty lower yourself back tothe star 16 Workout ManualIncline dumbbell curt By doingbicepscurisonanincine a dull mcachhand Denen youmovetvougnagrester_ > Ketongyour bac: a sganst ‘ange of motion hanwhen standing the bench and your elbows close tb, s0 your blcaps werk harder. toyoursides siway cut the dambiels upto shoulder height How to doit > Squeeze yourbceps at he > Stona bench setonanindine betveen 30 and 4s holding topotthe move a then Soulyretumto he stat EZ-bar biceps curl Using anor which has agraoged tile, lows yu tm your hands Inward slighty ure abarbll Ts takes some ofthe sao Your wists andalows the focus of the weight to be soley on your bees. forcngthem ‘to work harder throughout the move. How to doit > Staal wth your shoulders ack and eet close ogether larg aN EZ bar wih anundeiand gt ‘uth hands st outside your ips > Keeping your elbows tucked into ‘your ses, cu the bar up towards your chest stopping ustbeiow: ‘Your forearmsreach vrical > Lower thebar back si tothe stat > fvoldrocking back and forth togenerate momentum, eraed atest ‘nay om the beeps. Hammer curt Resting your uppe amon an Upogt pena tapes eng momentum outofthe equation and inbalanced growth Stage your forcing your biceps to doallthe wore. armfully a he bttom of fe move Traringeacharmindiualy also and squeeze your biepsat the {op for maximum muscle gas. How to doit > Hold dumbbenone hand andrestthat upperarm ‘aganstan up bench. > Carlthe weight upuntt Your forearm vert > Squeeze your beeps the top Slomiybadctothe sat ‘This moves some ofthe cermphass towards the forearms, ‘making ta good exercise for ‘wor the msces response fora stenath. A stonger arp wil reir you with better performance Inahos of ther its ott thoseToaasing onthe beeps. How to doit > Slandtalwath yourshouders bockand fet dose togethes, holdnga dumbbell neacthand > Tum your wrists sothatyour palms fae each other Maran Insgrpttreughouttne move. > Keopig your elbows cose a your ‘3 slow ase te cubits to ‘Shoulder squeezing you" bcepsatthe top ofthe move > Shy het tthe start postion anepeatMust-Do Moves Hamstrings Perfect these five moves to build big, strong legs Key move Romanian deadlift Thisis one of the best moves for building muscle mass on the backs of your legs. Perfect ormis vital to protect your lower back from injury. How to do it e » Stand tall th your feet shoulder-wieth ‘pat holding abarbell wth an overtiand ‘ripjust outside your hips Keep your shoulder blades retracted torso upright, ore braced and anatural arch in your back > Initiate the move by sly leaning forward from thei, not the waist and lower the bar stowty down the front of your shins unti you feel 2 {good stretchin your hastings. + Reverse the move an push your hips forward toretum tothe start 48 Workout Manual‘As wellasthehamstings and lites, {ings also mvowe stapusing muscles such as addctrsandhip flexors that ‘eedtobestrongforyoutomove with > Take abq separ eeplng your speed, power and co-rnaton. How to doit > Standtal wih barbell restnigon the back of yur shoulders Pont your elbows downto retract your Thoulserbades ane sep your tack pth and core raced hvoughout knee over yourontfot ana not letng tga beyonat > Lower unt bath knees are bentat 90; then push back of you font fool toetuntothe sartposten, Dumbbell lateral lunge and touch Thismove targets theater forgotteninner thigh muses. Ianoring them can ead to rmusciar mbalances sry, ‘te strengthening ther al Improvealllwer-boy ts ad sports performance How to doit > Stand tal with your feet osetogether holding 2 ‘umbbel meoch hand > Keeping your cre braced and healookng forward take ag stp to one Se and lanes your body tonards te leading le. wh yourknee ine wth yourtoes. > Reach down wath the dumbbels, egpng your back sale an touch themto the lot. os fr a8 youn comfort reach. > Push back off theleadng eg and repeatonthe other se am Gym ball leg curl Eventhough youare only using {our ownoayweigt sis st 2 surprising ough move at his yeurhamstings had How todoit > Lew your ead shoulders and Upperback on agyminat and Jump lunge jump high eneughto svtchegs andlandin another unge lad to Fapld muscle growth andhashoge transferable value tomany spots How to doit P sixthetunge poston, then jumpstragi up. > Switches in mid-ao anet ‘att your other oot foward > Descenl sraghtino 3 lunge an repeat ath yourfettogete on top of 2 ‘gymba You booy snouctorma ‘Sraghtine from headto heel. > Keep your back stig aise ‘yur tps ane crag the all towards Your backed wth yourhets > Pause brie atthe topo te move, then sloaly ret tothe stat.Must-Do Moves Triceps Do these five moves to add size and strength to your arms Key move Triceps dip ‘When you're trying to build big arms, it's always tempting to favourbiceps-boosting moves over those exercises that focus on the triceps because the results are so visually impressive ~ but that's the wrong approach. The triceps make up about {two-thirds of your upper-arm musculature, so you can't afford to ignore this muscle if you want to add size and strength. The dip is one of the best moves. to target all three parts ofthe triceps muscle, as ‘well as being great for working the lower chest, shoulders and your core, which you must keep tight to prevent your Lower body trom swinging, How to doit > Grip parallel bars, keeping your body upright. > With your elbows pointing straight back, ower Your bady 2s far down as you can comfortably ‘90 without stressing your shoulders. > Keep your core braced and dont swing Your legs for momentum, 20 Workout Manual ees ee en Porat aS! concn and then slowly lower Preset ecuClose-grip bench press ‘Bngingyourhands dosertogether_ > Keep your hea, shouders and back ansters etoas otmusmove avay Spotted by the bench your cote fromthe chest andto the reps. braced and your fet atonthe oc. > Lower the bar slot to your How to doit est keeping your cows > Liefatonabenchhoking abarbel! — Gosein to yaurades to ley wahaclose.overhandgr Alora theanphace un our bese fst-sied gapbetween our hands. Pusher ap sooty bor 0,0 f iy i Cable press-down The rape of sng acabe mrcinet bat tees redsmee treat wile Inve eng resto escort cite vay paswelaror be Strydon eop er sees ‘pass stayson oars, How to doit > Stantall at cable machine ‘uh dubie rope none ‘or staightbar handle [tached atheod eight > Keeping your ebows tucked ni pressthehancle down ‘wnt earingfoxwares > Squeeze youricepsatthe stoma fe mee the Sway return to hestat Lying EZ-bar triceps extension This move works to olte your cep. forang me musae to Wonk hard throughout as you conto the ‘welch onthe way down before FasingIt again Start by using a lightweight becouse you need to ‘manage the weight safely as you Tower owas yourhead. Using cable provides greater resistance to your ules thoughout the move, making ts a arder andmere wrth exercise than the aumbbel version. How to doit How todo it > Lett ona bench lang an E2- bar abowe you wh straight arms. > Slonly oer the ar owards ‘thetop of yourneadby bending ‘yur as whch shoud pont Lupvards troughout the mow, > Wihout arching your bad return thebartathestar poston. onabench maining rata cuvein your back > Hoidacatle roe n yourfree han, ensuring hat theres terion. > Dress the ance sagt bck ‘moving ony atthe bow, > Squeeze your tcepsatthetop ofMust-Do Moves pote Presario arin ren cere Do these moves to work your biggest muscles and improve your lower-body lifts Key move Lunges work the glutes and other lower-body muscies, suchas the ‘quads, hamstrings and calves, as q ‘well as many stabilising muscles — including your core — to allow you ‘tomove with speed and power. How to do it > Sandia abarbelresing onthe bade of yur shouts Pontyour elbows dunia feta your shoe as, and reap your backup andere ced rouge, > Tee aig steptorvar epg Your ince over our onto and Seung dest gobejona » (ower untibutknees fe bent at 50th ps bak of your ot Q feitoretient he tt poston 22. Workout ManualDumbbell step-up ‘tsamove youd countess times ‘cacy when clmong stats ut ding extra weight wi dumbbels ‘wilt power utes. How to doit > Standin front abenchset no higher than nee eg lang ‘dumbed cach Nand > Keeping your back salght and your core braced place one foot fnthe bench then the other > Step back dv, leading wah he sameleg.Aterate lenge wr every Plscing your bade fot ona bench bind you tales that gout of ‘he equation forcing your ontleg andthe ges muscles on hat sie thane the ete wordood. How todo it our shoulders andres your back {oto abench Yourtontieg shouldbe about metre front the bench wth toes ping ahead > Keeping your Toso upright bond your feng unt your thigh S parailtothe loo: > Keep yourkneeinine vth travel beyond your toes. One-leg squat ThistoughnvateaAmovetoces > yeesinayourkne nine vith your sumewonconto one eg wre toes sgt downs fr = yO g0 Your corehas to work ardto » Standbockup ana complete 3 _Rablse your upper boy. Setonthe same eg. sap storthe nent et How to doit ad > Sand on onele, ‘This one ofthe best moves or Iolaing your glte musdes. > Keeping your core braced ase Your lower backof te loor by squeezing your gts. > Pausealthe top of the move for one second then sony over bocce star poston. How to doit > Le at onthe foo wath your knees bentatretangles andyourteet apart.Must-Do Moves Upper back Do these five moves for a strong and balanced top half Key move Bent-over row Pea eee Corser nates ayo err) reac Itmay be tempting to let the bench press dominate your workout, but concentrating on your pecs at the expense of your back can lead to 2 muscle imbalance that not only looks a rubbish but also Increases your risk of injury. This move works the opposite ‘muscle group, the upper back (traps, lats,rhomboids and rear dettoids), as ‘well as your biceps and abs, helping tokcep your torso stable. The move is overlooked by many, but should be a key ‘weapon in your muscle-building arsenal, How to do it » Begin wath your core raced your back Staght an your shoulder blades retracted, » Bon yur lees sight and ean teewars rom he ips, » Gopthebor uth yourhands placed [stir than shoulder wath apa tettng the barhang ane evel a » Bulle arto your stemum craig your Shoulder blades allo te bart come o> toyour chest then owe stout tothe star L 24. Workout ManualSeated cable row Srugshove a intedange of meson tating yourbackmuses while -handeattache othe ottorn ‘emourea nary thers WMC a ‘sees anv youtogoneary ute er seabe racine ‘meant youcan use realy heavy andfeasalyoureffatsentte > Ensutetathere tension ‘weights to help build big and strong MS ‘target muscle groups resting the cablebetore you ean Tapsandocote wie steuder Inbigusce-mass gas > Puttnetandle to you stern, eepinguppe body mover How to doit | How to do: twaminimum and squeeze your > Slava onto tw hea dnbbts *) 4 > Stith altbackandasioht shoud ates ogee. > Saunt down ardseauey ipa wea bend nyour nee sina > Ratunstovy oe sat. ineoeh Randvitharel gp reutal ip torokdacuble > Standup keeping your core ace dnd aatrl rch nya bate > Shu ourshoudesup towards our > as, kreping your arms salt poston before slowing the wesahtsbadk down > You canalso perform shrugs wth ahoavybatell using an verhand ‘nippstoutse yourhips § eet Upright row One-arm row Wrking one armat aime helps ‘your nat hand coset he floor encourage balanced growth, > Keoping your back stagh use lessening te sk of ria. ‘your back musces andbcens torow the weight upto your How to doit se eading wath your elbow > Restyourieftineeandiefthand > Repeaton he other side onabench holding 2 dumboelin Thismove works both your ‘raps and shoulders to bud _astrongunper bac How to doit > Standtallhoidng baal ‘ah anovertand ot. fonds sey narower than Soutde-with apart. > Pul he baruptowards yourdhn. yng tokeep your ebows porting up > Slaw erthe barMust-Do Moves Abs Do these five moves to build arock-solid six-pack Key move Medicine ball knee raise Hts vital to work your lower abs but all too easy to overtook them. The ‘addtional weight of the medicine ball forces them to work hard to raise your knees to your chest, while your core ‘works to stabilise your upper body. How to do it > Hang from a pull-up bar with a medicine ballheld securely between your knees. > Bend your knees {and use your lower abs to draw them up towards your chest. > Once youhave ralsed your knees as high as possible, pause, then slowty return to the stort ey c aa " Cu) Qa erate co 26 Workout ManualReverse crunch Crunch ‘Trsisthecsscmovetor our togersby your temples ‘argeingyourUopersosanasea > Carractyoursae toner neofthebest soitsanessetst ”Sruldersup andr your chest omponent ofan abs werkt towards ourknees keeps Yourtover aceon hema How to doit > Pause atthe op ofthe eve > Liewihyourtackfatonamat antes your bs, then Wwtnyouriowestertst90"and Saba othe sta. your feet lat onthefior Pace Plank ‘The planks the casi stabty How to doit move, sine every muscle must > Hold yourbodyinastraght wor together to keep your torso Ime romheadto ees wth Stable Moulds strength indeep- ‘your elbowstbeneath your Migrmusdes.malang many other —_Shouigers our eet together moves easier and strengthens and your ead tooiang doom, the nk between your upper > Hlth pon feratang ae ad tower body niches huge ‘an wahauticting yours transferable vale io ever sport « & \ You place the emphasis onthe tower part ot your abs Dy nting ‘them roma diferent angle How to doit > Stat wath your head and shoulders Aaton te flor wath your arms Jackknife Tris advanced move, which requires flexbity as wel a strong core. Intsboth your upper and iower abs. How to doit > Le aon your back wth your arms bet yur head ofthe lor and Yyourfecttogete soo he or ‘dow your sides kneestent > Contact your absto ft your is of thelr then co your knees towards your chest. ‘ceping thar bent t 90 > Pause athe topof the move, tense your abs, thenlover your legs soy backto the stat > contact yourabs andbang your hands anfeet upto eetabove your stomach > Keepyou legs. sig 35 youcan andlense yur abst he op of the Tove. then sow retunto te star.Must-Do Moves Do these five moves to built t broad shoulders and create a V-shaped torso Key move The first rep will be Cotsen eer tet The shoulder press is a key upper-body lftif you want to add size and strength. It mainly works the front and midale deltoids, two of the three ‘major muscles that make up your shoulders. Your {riceps become involved as you straighten your arms, while your core must work hard throughout to stabilise your torso, I's a key move for creating Impressively wide shoulders and wal help Improve your bench press, Core ond Pree tr How to do it . ] a > wit your feet shoutder-width apart postion a bar on your upper chest. gapping tvath hands just ‘wider than shoulder-ith apart. > Keep your chest upright and your core braced > Press the bar direct upwards unt Your arms are extended overhead > As you it, keep your core braced a and don't tt yourhips forward > Lowerthebarbackto & 28. Workout ManualPush press Arnold press Gz “This variation combines a pressing ee) Schon th rosoenaoneto ‘Your det tom several anaes Se 4 How to doit ‘ > Ston anupigt benchholding a cimbtellmenehhandvth pls fa You Using yourtegs to nate the move Ng pa a crabs yout more weight and j Keep yurteet it your prevents poor format the start of cep Fousing your back for example). Ensre you lower te ba back your shoulders sow and Linder coil oh the muscles hard How to doit > Standtal wth atarte across 2 Jouruppe est old thtar vith anoverandons hands st ‘ethan shoulder port x > Keeping your core braced bend Yourke spy. ten stan aceup whe st he same tre pressing the bar recy overae bystraghterng your ams. $ Dortiac out your ebove a > Somiy tum te ar tothe start i Cable lateral raise ‘Tiss great move or targeting he rscis that make up the rear part of Your shoulders oftenregletedn {our of worlng theater musces, but you needbalanced growthto ensure that you get wide shoulders. Using a cable keeps tension in your 4 rmusclas thougheut the move ~unte Using dumbed where gravity takes over so hey haveo wor hater for longer. 1 How to doit > Sondsie-ontoacablestackwtha Dhan stated tothe bottom pulley > Holdthehanclenthe hand tuthest 7 ‘av fromthe stack and tana. ; > Sowiyraseyourarm keepng Sihtbend nyour elbow, urls ‘loseto parle tothe rund. or 5 highs you can comfort 0, > Sowiyetum othe stat. keeping the 8 a weigh unger onto ent way down ‘braced, yourback canst the bench ‘nd yourhead lot fern, > Pressthe welts up, oan your palms so that ou end the move vata drecty overhead wih ‘yur paimsfacng vay fer you. > Reese badktothe start. Reverse dumbbell flye How to do it > Ueflatona bench hokinga dlumebellneachhand > Kopi asightbendin your cows, se ne weights outto theses unit theyre at shoues rmonshiness.cowul. 29Lats Work the key muscles of your back to add width to your torso Q Key move Pull-up Itmay be a bodyweight exercise, but the pull-up Is. stil seriousty tough. The load on your muscles is. very high because you have to lift up and contrat your entire weight against gravity This has the huge advantage of buliding a strong, wide upper back, Which helps create a desirable V-shaped torso, Preventing your legs from swinging during the exercise also gives your abs a good workout. How to doit > Grasp the bar with an overhand grip with your hands vider than shoulder-width apart. > Start from a dead hang with your arms fully extended > Pull yourself up by squeezing your lats together. > Once your chins higher than your hands, pause riety, then slowAy lower yourself back tothe start. Must-Do Moves aan eee pra a strong back mensfiness.couk 3Bent-over row Straight-arm pull-down Aswalasthelats tismove wor er tans wan opt ‘Stacna wp and keen your Aitveuppertocopowernous amt vangineelev.| ‘ssa fay engages he : muses Wapsihombotsond > pultetor opto yuri ists andprevers your tes or Feardetiods) Tebiepsassstthe —” mun ctaciny yur suki ‘rater ace muscles = a uwieyrabewerkolee» aceasta care ‘momentum geting non the at Dy vourterso uptowas chest heniower 4 Seater How todoit How to dot ae > Sarto foot of acatle i 4 > Siw youreoebraced mmachnevatrasrog'ttar } a yur bck sah of athe tpl. > Bend yourkneessgfity and leanfovardtomtne ns. z: n >it tran / eA ‘overhang gr pullit down in ‘Gramma | Srccdtnnnes het sharers cepa 2, 9 Sonnet q* Dumbbell putt-over Lat pull-down wouhitsasiniepitmee, —_ypurchest wth hanes Triswortsthesame ears iear ee lower on oscars ep k stmasces pecan meats, > Swarm fe wet aa elon pearl ieee acer Sopsteerscarts Soreoennyaweove casts yoleantece How to doit > Danton yurtace crmventnc waste sce sim or cpa ee Pe ee eer ee Popeater hiyoutectaton teow, teaiotesonoaton Miser ameuel one How todoit Stone Seton Sewers pene > Unk forvard act ‘your shoulder blades ane keep your oso upright > Pultebar downintront cof you untitreaches your Upper chest. Dot ean tect o the movement. > Squcere yourtes atthe Botomat the move andretumthe torstowiytotnetop, 32 Workout Manual