A V-SHAPED
TORSO
Our 2006 Men’s Health poster series delivers
the results you want in the time you have.
This month: A bigger back,
broader shoulders, and stronger abs.
BY M YAT T M U R P H Y
®
2006
day between workouts and alternating between Workout A and
Workout B. Refer to the set and repetition protocols on the flip
side of this poster and rest for 60 to 90 seconds between sets.
SERIES
Performing the Just because you The corkscrew and
single-arm pullup can’t see a muscle in side bridge reach
demands nearly su- the mirror doesn’t in this workout con-
perhuman strength, mean you should dition the rectus
BODY
mus dorsi—with the back while building ful midsection that
side-to-side pullup your shoulders, abs, looks great from
in this workout. and arms. every angle.
51
A B
workout partner to wrap
SINGLE-ARM ROW Attach a lat pulldown bar to the cable
Holding a dumbbell in your right hand, A B of a cable-row station. Sit on the bench a tape measure com-
P ER C EN TAG E O F M EN place your left hand and knee on a and bend forward at the waist to grab pletely around your
W H O S E HIP S A R E A S W ID E body at the outer edges
A S T H E IR S H O U L D ER S bench. Your right arm should be straight the bar with a wide grip. Keeping your
and hang just in front of your shoulder. back straight, pull the bar inward and of your shoulder blades,
Keeping your back flat and your right upward toward your chin. Resist the just under your armpits.
31
elbow close to your body, pull the weight as it pulls your arms back out in This measures your
dumbbell up and back toward your hip. front of you. back width. Measure your
Pause, then slowly lower the weight. The plan: Do four sets of 10 waist by wrapping the
Size of a Men’s Health
cover model’s waist The plan: Perform four sets of repetitions in weeks 1 and 3. Perform tape around you so
10 repetitions with each arm in weeks four sets of six reps in weeks 2 and 4. it rests at the top of each
1 and 3. Do four sets of five reps with hip bone.
37
each arm in weeks 2 and 4.
SIZE OF THE
AVERAGE GUY’S WAIST 3 3 TRACK
PUSH PRESS A B C SINGLE-ARM LEANING
SHOULDER R AISE
YOUR
Stand with a light barbell across the
PROGRESS
81
Percentage of men who say
front of your shoulders, your hands
slightly wider than shoulder-width
apart and your elbows pointed straight
Stand with your right side toward a
squat rack or a sturdy machine. Hold
a light dumbbell in your left hand and
A
Record your measure-
ments in the chart below.
they can do at least fi ve pullups ahead. Bend at the hips and knees to grab the rack with your right hand.
with proper form Then follow this workout
descend about 6 inches, then quickly Lean to the left as far as you can.
C and remeasure yourself
rise back up and explosively push the From here, raise your left arm in front
every 2 weeks. Go to
weight overhead until your arms are of you. Pause when it’s parallel to
40
PERCENTAGE OF MEN
WHO CAN DO FI VE PULLUPS
fully extended. Lower the weight to the
starting position.
The plan: Do four sets of eight
the floor, then lower your arm. Next,
raise your arm out to your side until
it’s parallel to the floor, then lower it.
B
MensHealth.com/poster
to compare your improve-
ment with that of other
WITH PROPER FORM, repetitions in weeks 1 and 3. Perform That’s one rep. Men’s Health readers.
ACCORDING TO OUR SURVE Y OF The plan: Do four sets of 10 reps with
E XPERT TR AINERS four sets of five reps in weeks 2 and 4.
A each arm in weeks 1 and 3. Perform
four sets of six reps in weeks 2 and 4.
4
4 4
DUMBBELL CORKSCREW TO SIDE BRIDGE REACH
SINGLE-ARM CUBAN PRESS START [BACK / WA IS T]
Holding a light weight in your right
Stand holding a dumbbell in your right hand. hand, lie on your left side with your
As you squat, rotate your torso to the left feet stacked. Bend your left elbow 90
and reach behind your left leg with your right degrees and prop yourself up so that
hand. Push back up, twisting your torso to the only your forearm and left shoe touch
right and bending your right arm 90 degrees. the floor and your body is straight. WEEK 2 [BACK / WA IS T]
Leading with your elbow, lift your arm until Extend your right arm. Now bring the
you’re standing and your elbow is in line with weight down and under you, reaching
your shoulder. Now rotate the weight up until with your arm until the weight is behind
your forearm is vertical, then press the weight you and you face the floor. Reverse the
B C
overhead. Return to the starting position. motion to the starting position.
The plan: Do four sets of eight reps with
FINISH [BACK / WA IS T]
A B C D The plan: Do four sets of 10
each arm in weeks 1 and 3. Perform four sets repetitions in weeks 1 and 3. Perform
of six reps with each arm in weeks 2 and 4. four sets of five reps in weeks 2 and 4.