Workout1 Chest and back
BLOCK
2
SETS 4
REPS 10
TEMPO 3010
REST 60 sec
1 INCLINE BENCH PRESS
Liebackonaninclinebench,holdinga bar
witha shoulder-widthgrip.Plantyourfeet
onthefloorandtenseyourmuscles.Lower
thebaruntilit touchesyour chest, then press
it back up powerfully.
SETS 4
REPS 10
TEMPO 3010
REST 60 sec
3 DUMBBELL BENCH PRESS
Lieona flatbench,holdinga dumbbellin eachhand
atchestheight.Plantyourfeetonthefloorand
tenseyourmuscles.Presstheweightsstraightup
soyourarmsarestraight,then lower them under
control back to the start.
SETS 4
REPS 10 eachside
TEMPO 3011
REST 60 sec
5 ONE-ARM CABLE PRESS
Standtallwithyourbacktoa cablemachine,
holdinga D-handlein onehand.Keepingyourchest
upandcorebraced,pressyourhandforwards
untilyourarmis straight.Reversebacktothe
start and repeat for all the reps, then switch arms.
SETS 4
REPS 10
TEMPO 3010
REST 60 sec
2 WIDE LAT PULL-DOWN
Positionyourselfatthemachinewitha double
shoulder-widthoverhandgriponthebar.Keeping
yourchestupandabsbraced,pullthebardown,
leadingwithyourelbows.Holdthebottom position
for a second, then return to the start.
SETS 4
REPS 10
TEMPO 3011
REST 60 sec
4 SEATED ROW
Sitonthemachine,holdinga double-gripcable
attachmentin bothhands.Keepingyourchest
up,rowyourhandsin towardsyourbody,leading
withyourelbows.Pause at the top position, then
return to the start.
SETS 4
REPS 10
TEMPO 3010
REST 60 sec
6 STRAIGHT-ARM CABLE PULL-DOWN
Standtallfacinga cablemachine,holdinga
straight-barhandlewithbothhands.Keeping
yourchestup,pullthebardowntowardsyour
thighsin a smootharc.Pauseatthebottom,
then reverse the movement back to the start.
SEPTEMBER 2019 MEN’S FITNESS 119