Page 189 - Muscle & Fitness (February 2020)

FACE-

PULL

Attach a rope
handle to the top
pulley of a cable
station and grasp
an end in each
hand with palms
facing each other.
Pull the rope to
your forehead
while flaring your
elbows out until
your back is fully
contracted.

Set up the BULGARIAN
machine so that SPLIT
SQUAT
the foot pad rests
just above your Hold a dumbbell

ankles as you in each hand
do your reps. and stand lunge
Squeeze each rep length in front of
at the top position a bench. Rest the
for 1 to 2 seconds. top of one foot on
the bench behind
you. Bend both
knees and lower
your body until
WORKOUT your rear knee
DAY 1: LEGS, CORE nearly touches
the floor. Keep
EXERCISE SETS REPS your torso up-

Lying 3 15 right.
Leg Curl To perform 1½
reps, lower your
body into the
bottom position
Keystone 2 6–8 and then come
Deadlift
up halfway. Go
3 back down and
then come up to

the start posi-
Ab Wheel 3 8–15 tion. That’s 1
Rollout “1½” rep.

F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 1 8 5