MALE
MUSCLE
grow your muscles and fuel used as
energy for your workout. I take my
tupperware everywhere and I never
miss a meal.”
“Sleep is equally important though,
as this is is the time during which your
muscles will recover and rebuild. Some
people tend to need more sleep than
others, but for me it’s eight hours and
I’m ready to attack my day.”
Build yourself some
back with Arran’s easy
to follow guide…
This workout is focused on building
a big muscular back so that your
muscles shine through that tight
t-shirt this summer.
“I usually warm up with a few sets
of bodyweight pull-ups, and then a few
lighter sets of the first exercise to make
sure my muscles are warm and ready
for the heavy weights,” advises Arran.
One arm Dumbbell row
5 X 8-12 reps
The goal in this exercise is to go
heavy! Despite this, make sure you
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MUSCLE & FITNESS / MARCH 2018
BU I L D YOU R SE L F S OM E BAC K!
still squeeze at the top of the exercise
and really feel the muscle you are
targeting. Try not to bounce your leg
or use too much of your torso to get
the weight from top to bottom. At the
bottom of the movement, really stretch
the muscle out.
Seated cable row
(close grip)
4 x 8- 12 reps
With the seated row, the main aim is
to really pull it in towards your abs
and then squeeze for 1 second.
ISO-lateral Front lat
pull down plate loaded
4 x 8-10 reps
For this exercise, just use one arm
at a time. The reason for that is that
you can benefit from a greater range
of motion and really pull it as far
into your side as possible, thus really
targeting the muscle you are working.
Lat pull down
5 x 8-15 reps
As with all of the back exercises, it’s
so important to get that squeeze.
This is perhaps more vital on the lat
pulldown than any other movement
in this workout. Make sure you hold
every rep for a good second. Aim to do
4 sets with an 8-10 rep range, going
heavy but still squeezing. Finish off
the last set lighter and really squeeze,
increasing the rep range to 15 reps.
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