A figure stage is no place for the timid. The scrutiny is intense, not to mention the glare of the lights, and there's nowhere to hide except for in the body you've brought with you. For that reason, Amanda Savell always walks on stage with a wide back. Not only does it make her hips seem narrow, but it lets the other competitors know she someone to be taken seriously. To add width to your back and presence to your life, try this workout.
THE ROUTINE Exercise Sets Reps Pull-Up 4—5 8—10 Front Pulldown 4 12,10,8,8 Seated Cable Row 4 12 Back Extension 5 20
THE SPLIT Day Bodyparts Trained 1 Shoulders (heavy day), abs 2 Quads, calves 3 Back, abs, track work 1 4 Hams and glutes, calves 5 Shoulders (light day), abs 6 Cardio 7 Cardio, with track work 1 1 Bleachers, short sprints, long sprints, plyometrics
Note: Precontest, Amanda does one hour of cardio twice a day, Monday through Friday.
THE EXERCISES
PULL UP
TARGETS: Upper lats
START: Grasp a horizontal bar with a pronated grip (palms facing away), hands wider than shoulder-width apart. Fully extend your arms and relax your shoulders. Either let your legs hang straight down or bend your knees and cross your ankles behind you.
EXECUTION: Keep your head straight and your torso erect throughout the motion as you pull your chest toward the bar. Squeeze your back and lower under control.
AMANDA'S TIP: "Place your hands a little wider than shoulder-width apart. The wider your grip, the greater the emphasis on the upper lats."
ADVANCED TECHNIQUE: Upon reaching failure, reverse your grip and do chins until you reach failure again. Reversing your grip will involve more of your lower lats and biceps.
