Australian Men’s Fitness – September 2019

SETS 4

REPS 10

TEMPO 2010

REST 60 sec

1 SQUAT

Standtall,holdinga baracrossthebackofyour

shoulders.Keepingyourchestupandyourwhole

bodytight,bendyourkneestosquatdownaslow

asyoucan,butdon’tletyourkneesrollinwards.

Push through your heels to stand back up.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

3 LEG EXTENSION

Positionyourselfcorrectlyonthemachinewith

thepaddedbaragainstthebottomofyourshins.

Keepingyourupperbodytight,raiseyourfeetto

straightenyourlegs.Pauseatthetopwithyour

quads engaged, then lower back to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

5 CRUNCH

Lieflatonyourbackwithyourkneesbentand

handsbyyourtemplesorcrossedoveryour

chest.Engageyourupperabstoraiseyour

torso,thencrunchyourupperbodyuptowards

yourknees.Lowerslowly,keeping tension

on your abs throughout.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

2 ROMANIAN DEADLIFT

Standtall,holdinga barbellwithanoverhandgrip.

Keepingyourchestupandcorebraced,bend

forwards,hingingatthehips,toletthebarroll

downthefrontofyourlegsuntilyoufeela good

stretch in your hamstrings. Reverse the movement.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

4 HAMSTRING CURL

Positionyourselfcorrectlyonthemachinewith

thepaddedbaragainstthebacksofyourlower

legs.Keepingyourupperbodytight,pushyourfeet

downtobendyourlegs.Pauseatthetopwithyour

hamstrings engaged, then lower back to the start.

SETS 3

TIME 30 sec

TEMPON/A

REST 60 sec

6 PLANK

Getintopositionwithyourelbowsunderyour

shoulders,yourfeettogetherandyourhips

raisedwithabsandglutesengagedsoyour

bodyformsa straightlinefromheadtoheels.

Hold this position without letting your hips drop.

Workout 2 Legs and abs

SEPTEMBER 2019 MEN’S FITNESS 115