Australian Men’s Fitness – September 2019

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

1 OVERHEAD PRESS

Standtall,holdinga baracrossthefrontofyour

chestwithanoverhandgrip.Keepingyourchestup

andcoreengaged,pressthebardirectlyoverhead

soyourarmsarestraight. Lower it under control to

return to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

3 EZ-BAR UPRIGHT ROW

Standtall,holdinganEZ-barwitha shoulder-width

overhandgrip.Keepingyourchestupandcore

braced,rowthebaruptochinheight,leadingwith

yourelbows.Pauseatthetop,thenlower the bar

back to the start under control.

SETS 3

REPS 10

TEMPO 2011

REST 30 sec

5 DUMBBELL LATERAL RAISE

Standtall,holdinga lightdumbbellin eachhand

byyoursideswitha slightbendin yourelbows.

Keepingyourchestupandcorebraced,raise

theweightsouttoshoulderheight,leadingwith

your elbows, then return slowly to the start.

SETS 4

REPS6-10

TEMPO 3011

REST 60 sec

2 CHIN-UP

Holda barwithanunderhandgripandhangwith

yourbodystraight.Braceyourabsandglutes

andengageyourlats,thenpullupuntilyourchin

is aboveyourhands.Pauseatthetop,thenlower

yourself back to the start under control.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

4 INCLINE DUMBBELL BICEPS CURL

Sitonaninclinebench,holdinga dumbbellin

eachhandwithyourpalmsfacingforwardsand

yourelbowstighttoyoursides.Keepingyour

elbowsthere,curltheweightsuptoshoulder

height.Squeezeyourbiceps at the top, then

lowertheweights.

SETS 3

TIME 10

TEMPO 2011

REST 60 sec

6 CABLE TRICEPS PRESS-DOWN

Standtallin frontofa cablemachine,holding

a straight-barhandleattachedtothehighpulley

withpalmsfacingdown.Keepingyourchest

upandelbowstighttoyoursides,pressyour

handsdowntostraighten your arms, then slowly

return to the start.

Workout 4 Shoulders and arms

SEPTEMBER 2019 MEN’S FITNESS 117