Flex_USA_JulyAugust_2017_2

LEG
EXTENSION
On the leg
extension, avoid the
temptation to slide
your rear end
forward on the seat
to gain leverage.
Make sure your
knee aligns with the
pivot point of the
machine and keep
your hips and lower
back in contact
with the pad.
A SIDE OF
GROWTH
That said, it’s a good time to think about your
own program. How balanced are your workouts?
Are you mixing a steady dose of bilateral and
unilateral exercises, or do you tend to rely on
the former a little too much?
For instance, take the following shoulder routine:
EXERCISE SETS REPS
Seated Barbell Press 4 8–12
Barbell Front Raise 3 10
Reverse Pec-deck Flye 3 10
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3
On its own, that’s a fairly solid workout. Use it and
you will develop your delts, no question. However, if
you happen to have one deltoid that’s weaker than
the other, it may continue to lag because of the overreliance
on the barbell and bilateral motions. A more
balanced attack, which integrates a variety of barbell,
dumbbell, and cable moves, could look like this:
EXERCISE SETS REPS
Seated Dumbbell Press 4 8–12
Alternating Dumbbell Front Raise 3 10
Bentover One-arm Cable Raise 3 10
This way, a weaker delt or delt head will get targeted
directly at some point during the workout, without the
stronger side along for the ride to bail it out. In the
end, that’s a recipe for more complete development.
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3
SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGWOODS, OH
158 FLEX | JULY/AUG ’17