THE ULTIMATE

UPPER BODY
Our 2006 Men’s Health poster series
delivers the results you want
in the time you have— with workouts
from the world’s top experts.
This month: Chisel your back.
BY M YAT T M U R P H Y
YOUR GOAL: A BIGGER, S TRONGER BACK
YOUR TIME : 25 MINUTES
When it comes to back exercises, most men favor pullups and lat pull-
downs. It’s no wonder, since these two movements primarily target the
latissimus dorsi (a.k.a. lats), your largest back muscle. And that prob-
ably explains why the average guy’s back workout rarely consists of
anything else. Trouble is, “largest” doesn’t mean “only.” Think of it this
way: Focusing solely on your lats is sort of like working your chest but
skipping your abs; and you’d never treat your “front” that way.
“Training the muscles surrounding your lats, particularly your
rhomboid and trapezius muscles, will quickly add strength and size
to your upper body,” says C.J. Murphy, owner of Total Performance
Sports, in Everett, Massachusetts. Your rhomboids and trapezius

2006
stabilize your shoulder blades, which allow your shoulder joints to
move your arms in every direction. By developing these muscles, you’ll
add mass to your upper back and rear shoulders, and see improvements
in every upper-body lift. Complete Murphy’s routine once a week.

POSTER THE PAYOFF

SERIES BIGGER MUSCLE

This workout trains
your rear deltoids,
A WIDER UPPER BACK
The pullup and lat
pulldown in this
TOTAL-BODY
STRENGTH
The deadlift is more

BUILD
rhomboids, and workout are slightly than just a muscle
trapezius—all different from builder for your lower
commonly neglected standard versions. back and hamstrings.
muscles of your You’ll initiate each It strengthens your

A BETTER upper body. By shoring

up these weak spots,
you’ll pack on
move by sliding your
shoulder blades down.
This allows your lats
back from top to bottom
and conditions your
“posterior chain”—all

BODY
muscle and build a to contract through a the muscles on the back
more symmetrical larger range of motion, of your body—to work
physique. so they develop fully. in coordination.

POSTER_FIN_117.indd 1 10/18/06 8:30:12 AM

 2006 Poster Series Build a Better Body
T HE ULT IM AT E UP P E R B ODY
WORKOUT 1 (WEEK 1) WORKOUT 2 (WEEK 2) WORKOUT 3 (WEEK 3) WORKOUT 4 (WEEK 4)

1
A B
DEADLIFT
See the deadlift in Workout 1 for an exercise description and photos. A B
The plan: Do three sets of five repetitions using the heaviest
weight that allows you to maintain perfect form. Rest for 60
seconds between sets.
A B

1 1
A B
DEADLIFT FACE PULL
Stand with a barbell on the floor in front of you, with the bar over your 1 Stand facing a lat-pulldown machine and grasp the bar above with an
toes. Bend your knees and grasp the bar with an alternating grip SCAPUL A PULLDOWN overhand grip. Stagger your feet and place your front foot on the seat in
(one palm toward you, the other facing away), your hands just outside Sit at a lat-pulldown station and grab the bar overhead. Keeping front of you. Lean back as far as you can without arching your back. Pull
your knees. Keeping your head and back straight, stand up. Keep your arms straight, squeeze your shoulder blades together, your shoulders back, then pull the bar toward you until it’s in front of your
the bar close to your body as you lift it. Slowly lower the bar. then down. This movement is very slight. Pause, then allow your nose. Allow your arms to straighten slowly to return to the starting position.
The plan: Do three sets of three reps using the heaviest weight shoulder blades to rise to return the bar to the starting position. The plan: This is the first move in a circuit. Do six reps, then move on.
that allows for perfect form. Rest for 60 seconds between sets. The plan: Do 10 reps. Move to the next exercise without resting. Do eight reps when you repeat the circuit. Do 10 reps the third time around.

A B A B 2 3
L AT PULLDOWN BACK R AISE
2 See Workout 2 for an exercise See Workout 1 for technique.
INVERTED ROW description and photos. The plan: Do 10 reps, then rest
Sit under a Smith machine or squat rack with your legs straight
The plan: Do eight repetitions, for 90 seconds. Repeat the series
and a bar set a few inches higher than arm’s length. Grab the bar
then move to the next exercise in two more times, resting 90
overhand, hands shoulder-width apart. Keeping your body straight,
the circuit (the back raise). When seconds after each circuit. When
pull your chest to the bar. Pause, then lower yourself.
you repeat this move, do 10 reps. you repeat this exercise, do 12
The plan: Perform this exercise and the next (the lat pulldown) as
In the third circuit, do 15. reps. Do 15 reps for your final set.
a superset. Do 10 repetitions of each.

BENCHMARK
OF SUCCESS TRACK
2
PULLUP HOW YOUR
Grab a chinup bar with an overhand grip (palms forward), your
hands slightly more than shoulder-width apart. Hang with your arms
2
BARBELL SHRUG DO YOU PROGRESS
A B Stand holding a loaded barbell with an overhand grip in front of your Record the number of
straight, then pull your shoulder blades down. Pull your chest to
the bar. Pause, then lower yourself to the starting position.
thighs. Keeping your arms straight, raise your shoulders toward MEASURE repetitions you performed
The plan: Do six to eight reps. Perform this move and the next as a
your ears. Pause when your shoulders are as high as they can go,
then push them down as far as possible. That’s one repetition.
UP? in the inverted-row test.
Then follow this workout
superset. That is, move from one exercise to the other without rest. The inverted row tests
The plan: Do 12 reps. Move to the next exercise without resting. and retest yourself every
the strength of your
week. Go to MensHealth.
back and rear shoulders,
com/poster for more fitness
3 and also requires a
tips and workouts.
BACK R AISE solid grip—a key factor
3 in upper-body pulling
L AT PULLDOWN See Workout 1 for an exercise description and photos.
The plan: Do 12 repetitions, then rest for 90 seconds. movements. See Workout
A B Sit at a lat-pulldown station and grab the bar with an overhand
grip, your hands slightly more than shoulder-width apart. Repeat this circuit (scapula pulldown, barbell shrug, back raise) 2 (at left) for an exercise
Keeping your head and three more times, for a total of four circuits, resting for 90 seconds description and photos.
4 back straight, pull your shoulder blades
down, then pull the bar to your chest. Slowly let the bar rise. after each circuit. Do as many reps as START [REPE T I T IONS]

The plan: Do 10 to 12 reps, then rest for 60 seconds. Repeat the you can in 30 seconds,
superset two more times, for a total of three sets. but don’t sacrifice
technique for speed. If WEEK 1 [REPE T I T IONS]
at any time your form
falters (for example,
WEIGHTS & MEASURES

if your butt sags, your

WEEK 2

42 29 971
[REPE T I T IONS]
3

16
back arches, your chest
BACK R AISE doesn’t touch the bar,
Position yourself in a back-extension station, and hook your feet
Percentage of PERCENTAGE Most weight or your arms fail to
under the leg anchor. With your upper thighs resting on the pad, lock P ER C EN TAG E O F M EN WEEK 3
W H O W O U L D L IK E men who spend OF GUYS WHO (in pounds) straighten fully), stop [REPE T I T IONS]
your hands behind your head and bend forward at the hips until more time training deadlifted
TO DOUBLE
their chest and abs
HAVE NEVER in competition, by and record the number
your upper body is just short of perpendicular to the floor. Slowly raise T H E IR U P P ER- B O DY PERFORMED
MUSCLE MASS than their back Andy Bolton in 2006 of reps you were able to
your torso until it’s in line with your lower body, then lower it. A DEADLIFT
The plan: Do six to eight repetitions, then rest for 60 seconds. complete with good form. FINISH [REPE T I T IONS]

Repeat the superset two more times, for a total of three sets.
Photographs by B E T H B I S C H O F F, grooming: Melanie Harris/Oliver Piro

POSTER_FIN_117.indd 2 10/18/06 8:30:19 AM