Broad shoulders and a big back are a statement. Sure, abs and chest may get all of the press but nothing turns heads quite like a torso as wide as a barn door. In fact, if you could only direct your upper-body training in one direction, a deltoid/lat superset would be your highway to hench.
You’re going to be working in a ‘ladder format’, performing one rep of each exercise, before hopping on a pull-up bar and performing 3 reps. After this you’ll perform 2 reps of each movement, then 3 more pull-ups and so on. Continue in this fashion, adding an additional rep every round, until you reach 10, at which point you’ll start making your way back DOWN the ladder to 1, still performing 3 pull-ups between each round.
"It's more likely than not you can row heavier than you can press, so we’re going to use a dumbbell push press to enable you to use a challenging weight for the rows," says Men's Heath fitness editor Andrew Tracey. "If you're back in the gym, or have access to a selection of dumbbells, you can choose different weights that are equally difficult for both movements."
Keep this pump-fuelled ladder in your back pocket for when time’s tight, but your t-shirt needs to be a whole lot tighter.
1) Dumbbell Push Press x 1-10-1
Lift a pair of dumbbells onto your shoulders, palms facing inward (A). Dip at the knees and use your legs to help press both dumbbells overhead (B). Pause for a breath at the top before lowering the bells slowly and under control to your shoulders. Repeat.
2) Dumbbell Row x 1-10-1
Hold a dumbbell in each hand and bend your knees slightly, hinging at the hips so your back is almost parallel to the floor, arms hanging loose. (A). Row the weights up towards your hips, keeping your core tight, and your back straight (B). Lower the dumbbells under control and repeat.
3) Pull-up x 3 between each round
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
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