Jaime Fernández Garrido is a sports counselor who writes devotionals especially for you—a sports enthusiast. Do five sets of eight to 10 reps.THE VMO, or vastus medialis oblique, is the most impressive leg muscle to define, if only because it’s the only quad muscle visible when you’re rocking boardshorts. (Calculate fats at 9 calories per gram. Slowly return the weight to the overhead starting position.Then the triceps dip is Bryant’s top choice for hitting this deep-down part of  the triceps. “Plus, it’s done from an angle that you hardly ever use when doing presses,” Murphy says, “which creates a totally new stimulus that causes your nervous system and muscles to work differently, stimulating growth.”To do it, ensure that you’re maintaining a strong plank position throughout each flye. Even if you have six-pack abs, though, the V itself is very hard to sculpt for one simple reason—it’s not a muscle. Thank you for signing up. Two or three sets should be enough to blast your shoulders.They may not be the most functional muscles you need to grow, says Murphy, but that doesn’t mean you don’t want to look great at the beach.
But there are better ways to build pecs than the bench press.

“That includes anything that swims, runs, or flies,” says Murphy. You stand taller and appear more confident.To get there, Johnston recommends hitting the upper back with some of the same full-body functional movements that are central to Strongman competitions. Lie back with your shoulders against a bench, bend your knees, and plant your feet on the floor. Start with very light weights, and press seven reps from your shoulders to the midway of full extension. That way your body will recruit more fast-twitch fibers, which is key to building strength.But a few ground rules to ensure you’re doing them right: 1) Always maintain a neutral spine, and don’t round or arch your back; 2) Press through your heels; 3) Make sure your hips are always the pivot point; 4) Start light, and make small progressions.First: the barbell hip thrust, a building-block exercise that helps train the hip-hinge movement without having to coordinate other joints for an effective workout. Meaning: steak, chicken, fish, turkey, and ground beef. Go to the next pair of dumbbells for three reps and continue “running the rack,” climbing up in weight until you can no longer perform three reps with perfect form. Those carbs should make up 35-45% of your daily calories, calculated at 4 calories per gram.The remainder of your calories each day can be made up of vegetables and healthy fats, like nuts, nut butters, olive oil, and avocado. “If you really want the V-cut to be prominent,” George says, “more important than anything is eating clean so you can achieve really low body fat.” We’re talking 8%. “Any of these would be great as a finisher on back day,” he says, “or try pairing them with sled pulls and car pushes to make your own ‘Strongman Saturday.’ ”The first is the farmer’s walk, a Strongman staple that works the whole body, developing powerful legs and hips, increased core strength and grip strength, in addition to making your back stronger and more stable. That’s the bad news.The good news is that there are exercises that target the obliques and transversus abdominis that can indirectly engage it and cause it to grow more defined.For this George recommends the cable woodchop because it engages the obliques and is a functional movement; the seated medicine ball trunk rotation, which also targets the obliques and—bonus—can be done anywhere, no machines required; and, finally, the kettlebell windmill, which engages the entire trunk. But how do you do it? It’s great for adding size and strength to your shoulders and traps.Lastly, you should do the dumbbell press 21s, which hit the shoulders through various angles while maintaining constant muscle tension.

Here are three moves to add to your routine twice a week.The first is the towel pullup.

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