28-Days-to-Lean Meal Plan

With the right plan and discipline, you can achieve significant muscular definition in just 28 days.

Read article: Two-time Olympia Figure Champion Erin Stern—a dedicated competitive bodybuilder and coach who prioritizes training efficiency—relies on the landmine as her cornerstone equipment for back and shoulder workouts aimed at maximizing explosive muscle growth.

“If I were forced to select a single piece of gym equipment, the landmine (bar and sleeve) would be my choice,” Stern stated in a recent Instagram post to her 375,000+ followers. “It offers unparalleled versatility, enables safe heavy lifting across numerous exercises, and rarely requires waiting for availability!” Below is a breakdown of how to incorporate it into your routine:

“Additionally, it facilitates multi-muscle engagement, which I believe enhances physique ‘flow’ and functional movement,” adds Stern. Indeed—starting with the standing T-bar row, Stern uses a cable handle attachment to stabilize the bar and maintain grip. She keeps her knees slightly flexed and lower body stationary while focusing on upper-body-driven lifting. This T-bar variation targets the latissimus dorsi, trapezius, rhomboids, rear deltoids, erector spinae, and even the biceps during controlled concentric (lifting) and eccentric (lowering) phases. This makes it an exceptionally efficient exercise for muscle development.

For the squeeze press, Stern maintains lower-body stability: exhaling during the pressing phase and inhaling as the bar descends—a technique that contributes to developing dense, well-defined shoulders. The modified Meadows row challenges balance by alternating sides between sets. This unilateral movement addresses muscular imbalances from favoring one side, and you’ll find even lighter weights feel demanding due to the single-arm focus.

Unilateral training continues with the single-arm T-press, which again targets the shoulders and lats to sculpt a balanced, aesthetically pleasing upper body. By this point, muscular fatigue will be apparent—so incorporating the landmine lateral raise is a logical addition to fully engage the deltoids. Stern concludes her session with the upright row, ensuring complete stimulation of the back and shoulders. This variation also activates the biceps and forearms during elbow flexion.

To implement this workout, aim for 3 sets of 8–12 repetitions per exercise. Heavy lifting is key for muscle hypertrophy, but prioritize lighter weights initially to master proper form before increasing load.

For Erin Stern’s tips on HIIT for maintaining leanness and preventing injury, click here.