Australian Men’s Fitness – September 2019

(Joyce) #1

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
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