Page 200 - Muscle & Fitness (December 2019)

FLEX_DEREK LUNSFORD’S BACK

SEATED
CABLE ROW

SETS: 2–3 warmup sets,
3 working sets REPS: 12–15

LUNSFORD’S TAKE: “Seated
cable rows can take the
place of free-weight exer-
cises like bentover or T-bar
rows. It does hit a differ-
ent angle, but it’s a great
exercise to grow strength

and size. You can go a lot
heavier with these, at least
that’s my belief.”
LUNSFORD’S TWEAK:
“Placing my thumb over
the attachment handle pre-
vents me from pulling with
my biceps and forces me
to drive my elbows down
into my pockets instead of
just straight back. In other
words, drive into your belly
button and not your chest.”

TRAINING
LUNSFORD’S
WORKOUT SPLIT

DAY BODY PART
Monday Chest

Tuesday Back

Wednesday Legs

Thursday Arms

Friday Chest

Saturday Back

Sunday Off

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