chin level in front of me.” It’s three to
four sets of 10 to 15 reps, including
two-count peak-contraction holds
on the final five reps of each.
REAR-DELT FACE-OFF
With the end of the grueling session
in sight, Buendia moves on to rear
delts—still on the cable apparatus,
he prefers face-pulls to other
common rear-delt moves like
bentover raises and reverse
pec-deck flyes. “Face-pulls
provide for a great stretch in the
rear delts,” he explains. “Rear delts
can be tough to stimulate because
it’s harder to engage that mind-
muscle connection, but the face-
pull makes that process easier.
It’s better than the reverse pec
deck in my opinion because so
many people do that wrong, using
their rhomboids or lower traps to
bring the weight back.”
To do the face-pull, stand in
front of a high pulley and grasp
each end of the rope attachment
with an overhand grip, your palms
facing each other. Lift your elbows
up to shoulder level and to the
sides. Now lean back to
counterbalance your body against
the weight and, keeping your
elbows elevated, pull the rope back
toward your head until your hands
are alongside your ears. Squeeze,
then reverse to the start, not letting
the weight stack touch down
between reps.
“Really reach forward and open
your lats on the negative,” Buendia
stresses. He’ll do four sets of
JEREMY BUENDIA
BIRTH DATE Sept. 26, 1990
HEIGHT 5'8"
WEIGHT 183 lbs (contest);
200 lbs (off-season)
BIRTHPLACE San Jose, CA
CURRENT RESIDENCE Murrieta, CA
CONTEST HIGHLIGHTS 2014–2017
IFBB Men’s Physique Olympia, 1st;
2014 San Jose Pro Physique, 1st;
2013 Sacramento Pro Physique, 1st;
2013 Greater Gulf States Pro
Physique, 1st; 2013 NPC Junior USA
Championships men’s physique,
Class B and overall
(earned pro card)
WEB jeremybuendiafitness.com;
Instagram @jeremy_buendia;
youtube.com/user/jeremybuendia;
Facebook @buendiaproperformance
MARCH 2018 | FLEX
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