You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
<strong>2016</strong> ROCK HARD CHALLENGE PART I<br />
DAY III<br />
EXERCISE<br />
Front Squat<br />
Face Pull<br />
Zercher Carry<br />
T-bar Row<br />
Single-arm Partial Bench Press<br />
Face Pull<br />
Attach a rope handle to a pulley<br />
and grasp an end in each hand with<br />
palms facing you. Stand back to put<br />
tension on the cable and pull the<br />
handle to your forehead, flaring your<br />
elbows out at the end position.<br />
Front Squat<br />
Grasp the bar with hands at<br />
shoulder width and raise your<br />
elbows until your upper arms are<br />
parallel to the floor. Take the bar<br />
out of the rack and let it rest on<br />
your fingertips. Step back and set<br />
your feet at shoulder width with<br />
toes turned out slightly. Squat as<br />
low as you can without losing the<br />
arch in your lower back.<br />
JULY/AUGUST <strong>2016</strong> MUSCLE & FITNESS 39
Change language