M SCULPT

A V-SHAPED
TORSO
Our 2006 Men’s Health poster series delivers
the results you want in the time you have.
This month: A bigger back,
broader shoulders, and stronger abs.
BY M YAT T M U R P H Y
®

YOUR GOAL: THE ILLUS TR IOUS V

YOUR TIME : 30 MINUTES

Even if you’re unfamiliar with unilateral training, you practice

it every day. Any movement in which your arms or legs function
independently—even walking—is unilateral. Certain single-
arm or single-leg exercises, such as the single-arm bench press,
require a great deal of balance and thus limit the amount of
weight you can lift. Others, like most of the moves in this work-
out, help you lift more by focusing your strength on one limb.
“Think of it this way: If you were to perform a row using two
arms, you might grab a pair of 30-pound dumbbells. But use just
one arm and you could probably handle a 50-pound weight,”
says Robert Dos Remedios, C.S.C.S. This workout includes a
mix of single-arm and traditional two-arm exercises to help you
pack on muscle and eliminate imbalances. The benefit, says Dos
Remedios, is that you’ll build a more balanced body in strength
and appearance. You’ll train 3 days a week, resting at least a

2006
day between workouts and alternating between Workout A and
Workout B. Refer to the set and repetition protocols on the flip
side of this poster and rest for 60 to 90 seconds between sets.

POSTER THE PAYOFF

WIDER LATS BIGGER MUSCLE A HARDER CORE

SERIES
Performing the Just because you The corkscrew and
single-arm pullup can’t see a muscle in side bridge reach
demands nearly su- the mirror doesn’t in this workout con-
perhuman strength, mean you should dition the rectus

BUILD which is why so few

men attempt it. But
you can still empha-
ignore it in the
gym, especially
when your goal is
abdominis—a.k.a.,
the six-pack muscle
— and the obliques,

A BETTER size one side of your

body at a time—and
build bigger latissi-
building a V. The
exercises in this
plan develop your
located along the
sides of your torso.
The result: a power-

BODY
mus dorsi—with the back while building ful midsection that
side-to-side pullup your shoulders, abs, looks great from
in this workout. and arms. every angle.

Photographs by B E T H B I S C H O F F, grooming : Kevin Donlin/Susan Price

POSTER_FIN_9.6.indd 1 8/4/06 8:04:16 AM

 2006 Poster Series Build a Better Body
S C ULPT A V-SH A PED TOR S O
WORKOUT A
1
SIDE-TO-SIDE PULLUP
Grab a chinup bar with an overhand grip, your hands wider than
shoulder width. Pull yourself up and to the right with the goal
of bringing your chin to your right hand. Lower yourself. Next, pull
yourself up and toward your left hand, then lower yourself.
The plan: Do four sets of five repetitions with each arm in weeks
1 and 3. In weeks 2 and 4, perform five sets of three reps with
each arm. If you can’t complete all the repetitions, place a step or
bench under the bar so you can step up to the bar and complete
the negative, or downward, portion of each rep.
WEIGHTS & MEASURES
51
P ER C EN TAG E O F M EN
W H O S E HIP S A R E A S W ID E
A S T H E IR S H O U L D ER S
31
Size of a Men’s Health
cover model’s waist
37
SIZE OF THE
AVERAGE GUY’S WAIST
81
Percentage of men who say
they can do at least fi ve pullups
with proper form
40
PERCENTAGE OF MEN
WHO CAN DO FI VE PULLUPS
WITH PROPER FORM,
ACCORDING TO OUR SURVE Y OF
E XPERT TR AINERS
A B
POSTER_FIN_9.6.indd Sec1:2
A B
3 3
PUSH PRESS
Stand with a light barbell across the
front of your shoulders, your hands
slightly wider than shoulder-width
apart and your elbows pointed straight
ahead. Bend at the hips and knees to
descend about 6 inches, then quickly
rise back up and explosively push the
weight overhead until your arms are
fully extended. Lower the weight to the
starting position.
The plan: Do four sets of eight
repetitions in weeks 1 and 3. Perform
four sets of five reps in weeks 2 and 4.
C D
A B
2 2
DUMBBELL
SINGLE-ARM ROW
Holding a dumbbell in your right hand,
place your left hand and knee on a
bench. Your right arm should be straight
and hang just in front of your shoulder.
Keeping your back flat and your right
elbow close to your body, pull the
dumbbell up and back toward your hip.
Pause, then slowly lower the weight.
The plan: Perform four sets of
10 repetitions with each arm in weeks
1 and 3. Do four sets of five reps with
each arm in weeks 2 and 4.
A B C SINGLE-ARM LEANING
C and remeasure yourself
4
4 4
DUMBBELL CORKSCREW TO
SINGLE-ARM CUBAN PRESS
Stand holding a dumbbell in your right hand.
As you squat, rotate your torso to the left
and reach behind your left leg with your right
hand. Push back up, twisting your torso to the
right and bending your right arm 90 degrees.
Leading with your elbow, lift your arm until
you’re standing and your elbow is in line with
your shoulder. Now rotate the weight up until
your forearm is vertical, then press the weight
overhead. Return to the starting position.
The plan: Do four sets of eight reps with
each arm in weeks 1 and 3. Perform four sets
of six reps with each arm in weeks 2 and 4.
BENCHMARK
WORKOUT B OF SUCCESS
1
CABLE SINGLE-ARM
HOW
PULLDOWN
A B
DO YOU
Attach a stirrup handle to the cable of
a lat-pulldown machine. Grab the
MEASURE
handle with your right hand so your palm UP?
faces left and sit on the seat. Keeping Don’t be discouraged if
your back straight, pull the handle down your body shape initially
to the right side of your chest. Resist the looks more like the letter
weight back to the starting position. I than like a V—the aver-
The plan: Perform four sets of
age guy’s back-to-waist
10 repetitions with each arm in weeks
ratio is 1:1.
1 and 3. Do four sets of six reps in
To measure the width
weeks 2 and 4.
of your upper back and
waist, stand up straight
with your arms at your
sides. Ask a friend or
SEATED ROW TO CHIN
workout partner to wrap
Attach a lat pulldown bar to the cable
A B of a cable-row station. Sit on the bench a tape measure com-
and bend forward at the waist to grab pletely around your
body at the outer edges
the bar with a wide grip. Keeping your
back straight, pull the bar inward and of your shoulder blades,
upward toward your chin. Resist the just under your armpits.
weight as it pulls your arms back out in This measures your
front of you. back width. Measure your
The plan: Do four sets of 10 waist by wrapping the
repetitions in weeks 1 and 3. Perform tape around you so
four sets of six reps in weeks 2 and 4. it rests at the top of each
hip bone.
TRACK
SHOULDER R AISE
YOUR
PROGRESS
Stand with your right side toward a
squat rack or a sturdy machine. Hold
a light dumbbell in your left hand and
A
Record your measure-
ments in the chart below.
grab the rack with your right hand.
Then follow this workout
Lean to the left as far as you can.
From here, raise your left arm in front
every 2 weeks. Go to
of you. Pause when it’s parallel to
the floor, then lower your arm. Next,
raise your arm out to your side until
it’s parallel to the floor, then lower it.
B
MensHealth.com/poster
to compare your improve-
ment with that of other
That’s one rep. Men’s Health readers.
The plan: Do four sets of 10 reps with
A each arm in weeks 1 and 3. Perform
four sets of six reps in weeks 2 and 4.
SIDE BRIDGE REACH
START [BACK / WA IS T]
Holding a light weight in your right
hand, lie on your left side with your
feet stacked. Bend your left elbow 90
degrees and prop yourself up so that
only your forearm and left shoe touch
the floor and your body is straight. WEEK 2 [BACK / WA IS T]
Extend your right arm. Now bring the
weight down and under you, reaching
with your arm until the weight is behind
you and you face the floor. Reverse the
B C
motion to the starting position.
FINISH [BACK / WA IS T]
The plan: Do four sets of 10
repetitions in weeks 1 and 3. Perform
four sets of five reps in weeks 2 and 4.
8/4/06 8:04:22 AM