Page 87 - Muscle & Fitness (February 2020)

DB SHOULDER PRESS

Hold a dumbbell in each hand at
shoulder height and then press
them both overhead, keeping

your palms facing outward, until
your elbows are locked out.

BARBELL HIP THRUST

Place your upper back on a
bench and roll a loaded barbell
onto your lap. Plant your feet
so that your knees are bent and
then drive your hips up until
your body forms a straight line.

T R A I N I N G

S H O U L D E R

ACCESSORY WORKOUT

EXPERT: Jim Smith, C.P.P.S.

Smith says that short “microdosing”—
targeted work focusing on specific
muscles—can be a great strategy
for improving imbalances and
weaknesses. In turn, this will help the
main lifts in your primary workouts.

E X E R C I S E S E T S R E P S

3

DUMBBELL 3–4 8–12 SUMO
SHOULDER PRESS
DEADLIFT

Stand in front of
T R A I N I N G
a loaded barbell
G L U T E A C C E S S O RY and get in a stance

W O R K O U T that’s wider than
shoulder width.

EXPERT: Jim Smith, C.P.P.S. Grab the bar with
your hands on
Get those glutes firing and improve the inside of your
your deadlift with this lower-body-
focused workout. Perform as many thighs and then
good reps and sets as time allows. initiate the same
deadlift cues—
E X E R C I S E S E T S R E P S
drive with hips,
back straight, and,
of course, core

tight.
SUMO DEADLIFT 3–4 5–8

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 8 5