Shoulder and Back Attack

PACK ON SIZE For sheer size, Wilmore says there’s nothing better than free weights: “With free weights, you have to balance everything yourself, so you end up using more muscles. Basically, with one freeweight movement — such as T-bar rows, one-arm dumbbell rows or military presses — you’re working the target muscle, plus a lot of stabilizers. The result is more all-around size because of the greater workload.” Wilmore’s back training focuses mainly on