Page 23 - Muscle & Fitness (December 2019)

ROUND 2
Bentover rows are a
must for increasing
back strength.
Start with 10 seconds of rest
between the first and second
exercise, then 15, 20, and
30 seconds by the end of the
round. Complete 2 rounds total.

CLEAN AND JERK: 40 sec.
Holding a barbell just
above knee height with an
overhand grip, slightly bend
knees and hinge hips, then
dip down and explode up
onto toes. Keeping the bar
close, flip it up into a front
rack position. Press the bar
up into an overhead press
position, core and glutes on,
no arching of the spine.
Return to the start position.

BENTOVER ROW: 40 sec.
Holding a barbell with
a wide overhand grip, fold
at the hips with knees bent,
chest up, back parallel to the
ground. Keeping shoulders

Wanna grow a set locked back and down, draw
of guns like Thor’s? the barbell toward the chest,
Start by adding curls
to your routine. elbows coming up and back,
and return.

SHRUG: 40 sec.
Hold a barbell with an
overhand grip, slightly hing-
ing at the hips. Keeping arms
straight, draw the shoulders
up and slightly back together
toward the ears, squeeze at
the top, and return.

BICEPS CURL: 40 sec.
Hold a barbell in front
of your hips with an under-
hand grip, slightly narrower
than hip-width apart.
C O U RT E S Y O F C E N T R Slowly curl the bar up,

elbows in tight, gripping it
hard and squeezing at the
top. Return to the full
extension and repeat.

D E C E M B E R 2 0 1 9 / M U S C L E & F I T N E S S 2 1