“Training like an Olympian means changing your thinking from a ‘I just want to be in shape’ mindset, to ‘I want to build and sculpt every muscle of my body to complete balance’ mentality,” explains Hers technical advisor Gino Caccavale. Only a few dozen women make it to the ranks of Olympia competition each year. Here’s how to match their training with exercises demonstrated by our September/October cover model and Olympia-bound athlete, Tanji Johnson.
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Per Bernal
Straight-Bar Pushdown
WORKS: Lats, Seratus, Lower BackAttach a wide-grip pulldown bar to cable machine set above shoulders. Stand a few feet from the cable stack, hands in a wide grip with palms down. Extend arms forward, elbows locked and abs engaged. (a)Pull the bar down until it lightly touches upper thighs, feeling a stretch in your upper back and triceps. (B)Hold for one count; and slowly return bar to start. Do two sets of 15 reps.
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Per Bernal
Cable-Rope Crunch
WORKS: AbsAttach a rope handle to cable pulley and kneel down a few feet away from front of machine. Keep weight on knees and feet, hold ends of the rope in each hand, elbows bent with hands next ears. Crunch forward, bringing torso parallel toward floor. This is the starting position.Deepen crunch, drawing elbows to six inches. Slowly return to parallel, keeping tension on abs. Do 2 sets of 20 reps. Note: Pull with abs, not arms.
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Per Bernal
Butt-to-Ground Squat
WORKS: Glutes, Quads, Hamstrings, CalvesStand tall with a barbell across your traps, feet about hip-width apart and turned out slightly (A).Bend knees to lower into a deep squat, bringing your butt as close as possible to the floor (B). Push through heels to return to start and repeat. Do four sets of 20, 15, 12, and 8 reps.Get the full Olympia workout in our September/October issue, on newsstands now! Check out behind-the-scenes of Tanji Johnson’s cover shoot.
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Rear-Delt High Cable Crossover
Works: Posterior Deltoids, Upper BackAdjust puleys on cable crossover machine so they’re above your head. Standin the center and cross cables so left hand holds the end of the right cable and right hand holds end of left cable, with both arms extended forward. Using the backs of your shoulders to initiate, pull back until wrists are in line with shoulders, keeping a slight bend in elbows. Slowly return to start and repeat. Do three sets of 15, 12, 10 reps.
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Reverse Grip Dumbbell Press
Works: ChestLie on top of a flat bench holding a heavy dumbbell in each hand, elbows bent near side and palms facing shoulders (A).Press weights above chest, keeping a slight bend in elbow and palms facing shoulders (B). Lower back to start and repeat. Do three sets of 15, 12, and 10 reps.
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Single-Leg Kickback
Works: GlutesAttach a hadle or cuff to lowest point of cable machine and stand about a foot away, facing stack. Place cuff around left ankle or step into handle with left foot. Hold machine in front of you for balance. Leaning forward, pull left leg behind you as far as you can without overarching back (B). Hold one count, then slowly return to start. Do three sets of 40, 30, 20 reps per side.
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Straight-Bar Pushdown
Works: Lats, Seratus, Lower BackAttach a wide-grip pulldown bar to cable machine set above shoulders. Stand a few feet from the cable stack, hands in wide grip with palms down. Extend arms forward, elbows locked and abs engaged (A). Pull bar down until it lightly touches upper thighs, feeling stretch in upper back and triceps (B). Hold for one count; slowly return to start. Do two sets of 15 reps.
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Standing Supinating One-Arm Curl
Works: BicepsStand with feet hip-distance apart, arms at sides holding dumbbell in each hand with palms facing inward. Curl weights toward with right hand, rotating arm so palm faces chest. Reverse position to return to start (palm facing outside of thighs) and repeat. Do three sets of 10, 8, 6 reps per side.
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Cable Rope Crunch
Works: AbsAttach a rope handle to cable pulley and kneel down a few feet away from front of machine. Keep wiehgt on knees and feet, hold ends of the rope in each hand, elbows bent with hands next to ears. Crunch forward, bringing torso parallel to floor. This is the starting position. Deppen crunch, drawing elbows to six inches from knees. Slowly return to parallel, keeping tension on abs. Note: Pull with abs, not arms.
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Lying Hammer Extension
Works: TricepsLie on a flat bench holding a dumbbell in each hand, arms extended overhead, feet on bench. Lower dumbbells to outside of temples (A).Press weights up, extending arms up and slightly back (B). Hold for one count, then slowly lower weight to start and repeat. Do three sets of 15,12, and 10 reps.
“Training like an Olympian means changing your thinking from a ‘I just want to be in shape’ mindset, to ‘I want to build and sculpt every muscle of my body to complete balance’ mentality,” explains Hers technical advisor Gino Caccavale. Only a few dozen women make it to the ranks of Olympia competition each year. Here’s how to match their training with exercises demonstrated by our September/October cover model and Olympia-bound athlete, Tanji Johnson.
Straight-Bar Pushdown
WORKS: Lats, Seratus, Lower Back
Attach a wide-grip pulldown bar to cable machine set above shoulders. Stand a few feet from the cable stack, hands in a wide grip with palms down. Extend arms forward, elbows locked and abs engaged. (a)
Pull the bar down until it lightly touches upper thighs, feeling a stretch in your upper back and triceps. (B)
Hold for one count; and slowly return bar to start. Do two sets of 15 reps.
Cable-Rope Crunch
WORKS: Abs
Attach a rope handle to cable pulley and kneel down a few feet away from front of machine. Keep weight on knees and feet, hold ends of the rope in each hand, elbows bent with hands next ears. Crunch forward, bringing torso parallel toward floor. This is the starting position.
Deepen crunch, drawing elbows to six inches. Slowly return to parallel, keeping tension on abs. Do 2 sets of 20 reps. Note: Pull with abs, not arms.
Butt-to-Ground Squat
WORKS: Glutes, Quads, Hamstrings, Calves
Stand tall with a barbell across your traps, feet about hip-width apart and turned out slightly (A).
Bend knees to lower into a deep squat, bringing your butt as close as possible to the floor (B). Push through heels to return to start and repeat. Do four sets of 20, 15, 12, and 8 reps.
Get the full Olympia workout in our September/October issue, on newsstands now! Check out behind-the-scenes of Tanji Johnson’s cover shoot.
Rear-Delt High Cable Crossover
Works: Posterior Deltoids, Upper Back
Adjust puleys on cable crossover machine so they’re above your head. Standin the center and cross cables so left hand holds the end of the right cable and right hand holds end of left cable, with both arms extended forward.
Using the backs of your shoulders to initiate, pull back until wrists are in line with shoulders, keeping a slight bend in elbows. Slowly return to start and repeat. Do three sets of 15, 12, 10 reps.
Reverse Grip Dumbbell Press
Works: Chest
Lie on top of a flat bench holding a heavy dumbbell in each hand, elbows bent near side and palms facing shoulders (A).
Press weights above chest, keeping a slight bend in elbow and palms facing shoulders (B). Lower back to start and repeat. Do three sets of 15, 12, and 10 reps.
Single-Leg Kickback
Works: Glutes
Attach a hadle or cuff to lowest point of cable machine and stand about a foot away, facing stack. Place cuff around left ankle or step into handle with left foot. Hold machine in front of you for balance.
Leaning forward, pull left leg behind you as far as you can without overarching back (B). Hold one count, then slowly return to start. Do three sets of 40, 30, 20 reps per side.
Straight-Bar Pushdown
Works: Lats, Seratus, Lower Back
Attach a wide-grip pulldown bar to cable machine set above shoulders. Stand a few feet from the cable stack, hands in wide grip with palms down. Extend arms forward, elbows locked and abs engaged (A).
Pull bar down until it lightly touches upper thighs, feeling stretch in upper back and triceps (B). Hold for one count; slowly return to start. Do two sets of 15 reps.
Standing Supinating One-Arm Curl
Works: Biceps
Stand with feet hip-distance apart, arms at sides holding dumbbell in each hand with palms facing inward.
Curl weights toward with right hand, rotating arm so palm faces chest. Reverse position to return to start (palm facing outside of thighs) and repeat. Do three sets of 10, 8, 6 reps per side.
Cable Rope Crunch
Works: Abs
Attach a rope handle to cable pulley and kneel down a few feet away from front of machine. Keep wiehgt on knees and feet, hold ends of the rope in each hand, elbows bent with hands next to ears. Crunch forward, bringing torso parallel to floor. This is the starting position.
Deppen crunch, drawing elbows to six inches from knees. Slowly return to parallel, keeping tension on abs.
Note: Pull with abs, not arms.
Lying Hammer Extension
Works: Triceps
Lie on a flat bench holding a dumbbell in each hand, arms extended overhead, feet on bench. Lower dumbbells to outside of temples (A).
Press weights up, extending arms up and slightly back (B). Hold for one count, then slowly lower weight to start and repeat. Do three sets of 15,12, and 10 reps.
