Flex_USA_JulyAugust_2017_2

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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 4 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. 4 3 SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGWOODS, OH 158 FLEX | JULY/AUG ’17
LEG PRESS Place your working foot in the center of the leg press platform— putting it too far to one side or the other places potentially damaging shearing forces on the knee. GROOMING BY CANDACE CORY AT ZENOBIA USING SK-II & NIOXIN MROLYMPIA.COM 159
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KEVIN HORTON; CHRIS LUND gy j set t
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Who was the greatest bodybuilder of
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Presents 1ST SET O ZONE AMATEUR LAS
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100 FLEX | JULY/AUG ’17
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