Australian Men’s Fitness – September 2019

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