Page 97 - Muscle & Fitness (February 2020)

EXERCISE 1

Wide-grip Pullup:
4 sets; 20–25 reps

“I don’t use extra weight on
pullups,” Patrick says. “It’s about
blood flow, not struggling. After
four or five sets, I’m ready for
the heavier stuff.” Can’t manage
his numbers? Just do as many
as you can, stopping two reps
shy of failure—or use an assist-
ed pullup machine.
Stand beneath the pullup bar
and take an overhand grip
on the bar with your hands
shoulder width or slightly
wider.
Without swinging or jerking,
pull yourself up with your
arms until your chin clears the
top of the bar.
Lower yourself to the starting
position and repeat.

EXERCISE 2

Bentover Lateral Raise:

4 sets; 15, 12, 10, 8 reps,
increasing weight each set

“A lot of people do bentover
laterals as a shoulder move,”
says Patrick. “But there’s lots of
upper back involved: the rhom-
boids, the teres, the lats. So I put
it on my back day.” Patrick uses
relatively light weight, squeez-
ing his upper back on each rep.
Stand, holding a pair of dumb-
bells in front of your thighs.
Keeping your lower back
slightly arched, hinge forward
at your hip joints until your
torso is about 45 degrees to
the floor, and keep it there for
the remainder of the set. (This
is your starting position.)
Raise the dumbbells directly
out to your sides, contracting
the backs of your shoulders
and your midback at the top
of the move.

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