Page 75 - Muscle & Fitness (February 2020)
P. 75
2A LAT PULLDOWN 2B BULGARIAN
SPLIT SQUAT
SETS: 4 REPS: 10 REST: 0 SEC.
Grasp the handle with hands SETS: 4 REPS: 10 PER LEG REST: 0 SEC.
outside shoulder width and pull
it to your collarbone. Drive your Hold a dumbbell in each hand
elbows down and back, allowing and stand lunge length in front
the weight to pull you slightly of a bench. Rest the top of one
forward, and stretch your lats at foot on the bench behind you.
the top of the lift. Bend both knees and lower your
body until your rear knee nearly
touches the floor. Keep your
torso upright.
2C JUMP ROPE
SETS: 4 REPS: 50 JUMPS REST: 60 SEC.
3A ICE SKATER HOP
SETS: 3 REPS: 20 PER SIDE REST: 0 SEC.
From a standing position, jump
to your left a few feet and stick
the landing as you reach the
trailing leg behind and to the out-
side of the front leg, like a skater
on ice. Repeat on opposite side.
3B BACK EXTENSION
SETS: 3 REPS: 20 REST: 0 SEC.
Use a back extension bench and
set the pad to just beneath the
crease in your hips. Lower your
torso as far as you can without
losing the arch in your lower
back, and squeeze your glutes
to raise your torso back up.
3C TRICEPS PUSHDOWN
SETS: 3 REPS: 15 REST: 60 SEC.
Attach a rope handle to a cable
station and hold an end in each
hand. Extend your elbows, push-
ing the handle down and away
from your body.
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 7 3
