Page 193 - Muscle & Fitness (February 2020)

WORKOUT
DAY 4: SHOULDERS,
CHEST, BACK, ARMS

EXERCISE SETS REPS

Seated 3 10–12
Dumbbell
Overhead
Press
ALTERNATE
WITH
3

Cable Flye 3 15
ALTERNATE
WITH

3

Face-pull 3 15–20

4

Band As many 100
Pushdown as total
possible

ONE-ARM
FARMER’S WALK
Hold a heavy dumbbell in one
hand and walk as far as you
can while keeping your torso

upright and straight. Alternate
sides each set.

BAND PUSHDOWN

Attach a band to the top of
a power rack or other sturdy
surface and grab an end in
each hand. Perform push-
downs as you would at a cable
station, but do as many sets as
needed to reach 100 reps.
MEET THE EXPERTS

JOE DEFRANCO CJ MURPHY MIKE O’HEARN

I A N S PA N I E R

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 9