Australian Men’s Fitness – September 2019

WALKOUTS MUSCLE GROUPS WORKED Pecs, Triceps, Delts, Lats and Core l From a standing position, soften your knees and bend down to ...

Body Book Express workout BUTTERFLYSIT-UP MUSCLEGROUPSWORKED Abs ●Liefaceupona matwiththe solesofyourfeettogether andkneesbentou ...

MOUNTAIN CLIMBERS MUSCLE GROUPS WORKED Delts, Pecs, Triceps, Quads, Glutes, Calves, Hamstrings and Core ● Get into a push-up pos ...

Body Book Express workout RUSSIAN TWIST MUSCLE GROUPS WORKED Obliques and Abs ● Sit down on the floor, with your chest up and le ...

Perfect your squat It’s one of the best exercises there is – if you know how to do it safely and effectively. PT Ian Gardner exp ...

The movement l Take 1-2 seconds to perform the downward phase of the squat. l Your bottom position should bring your upper legs ...

Body Book Legs & back 0pposites attract Add this tried-and-tested legs and back workout to your routine and you’ll be well o ...

PLYOMETRIC SPLIT SQUAT MUSCLE GROUPS WORKED Glutes, Hamstrings, Quads, Adductors, Abductors, Calves and Core ● Begin with your r ...

Body Book Legs & back SINGLE-LEG DEADLIFT MUSCLE GROUPS WORKED Glutes, Hamstrings, Quads, Calves, Adductors, Abductors, Lats ...

DUMBBELL LAT PULLOVER MUSCLE GROUPS WORKED Lats, Triceps, Rhomboids and Core ● Lie on your back with your knees bent and feet fl ...

Body Book Legs & back REVERSE FLY MUSCLE GROUPS WORKED Glutes, Hams, Quads, Adductors, Abductors, Calves and Core l Set your ...

UPRIGHT ROW MUSCLE GROUPS WORKED Traps, Delts, Biceps and Core l Stand with your feet shoulder- width apart, dumbbells hanging i ...

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SUPER-SIZEYOURBICEPSAND TRICEPSWHILEALSOBUILDING A BIGGERANDSTRONGERCHEST. Win the arms race HUGE ARMS ROCK-HARD ABS MUSCULAR CH ...

Body Book Guns! SESSIONTHEORY Theplancontainstwo two-weekblocks.Thefirsthas foursessionsa week:chest andback;legsandabs;biceps a ...

WARMUPRIGHT Toperformbetterandavoid injury,youneedtowarmup.Do lightsetsofthefirsttwomoves ofeachsession,startingwith a high-rep, ...

Body Book Guns! SETS 4 REPS 10 TEMPO 2010 REST 60 sec 1 BENCH PRESS Lieflatona bench,holdinga barwitha shoulder- widthgrip.Plant ...

SETS 4 REPS 10 TEMPO 2010 REST 60 sec 1 SQUAT Standtall,holdinga baracrossthebackofyour shoulders.Keepingyourchestupandyourwhole ...

Body Book Guns! SETS 4 REPS 10 TEMPO 2011 REST 60 sec 1 UNDERHAND LAT PULL-DOWN Positionyourselfatthemachinewitha shoulder- widt ...

SETS 4 REPS 10 TEMPO 3011 REST 60 sec 1 OVERHEAD PRESS Standtall,holdinga baracrossthefrontofyour chestwithanoverhandgrip.Keepin ...