Australian Men’s Fitness – September 2019

Body Book Guns!

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

1 SQUAT

Standtall,holdinga baracrossthebackofyour

shoulders.Keepingyourchestupandyourwhole

bodytight,bendyourkneestosquatdownaslow

asyoucanbutdon’tletyourkneesrollinwards.

Push through your heels to stand back up.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

3 LEG EXTENSION

Positionyourselfcorrectlyonthemachinewith

thepaddedbaragainstthebottomofyourshins.

Keepingyourupperbodytight,raiseyourfeetto

straightenyourlegs.Pauseatthetopwithyour

quads engaged, then lower back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

5 HAMSTRING CURL

Positionyourselfcorrectlyonthemachinewith

thepaddedbaragainstthebacksofyourlower

legs.Keepingyourupperbodytight,pushyour

feetdowntobendyourlegs.Pauseatthetop

withyourhamstrings engaged, then lower back

to the start.

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

2 OVERHEAD PRESS

Standtall,holdinga baracrossthefrontof

yourchestwithanoverhandgrip.Keeping

yourchestupandcoreengaged,pressthebar

directlyoverheadsoyourarmsarestraight.

Lower it under control to return to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

4 SEATED DUMBBELL LATERAL RAISE

Sitonanuprightbench,holdinga lightdumbbellin

eachhandbyyoursideswitha slightbendin your

elbows.Keepingyourchestupandcorebraced,

raisetheweightsouttoshoulderheight,leading

with your elbows, then return slowly to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

6 EZ-BAR UPRIGHT ROW

Standtall,holdinganEZ-barwitha shoulder-

widthoverhandgrip.Keepingyourchestup

andcorebraced,rowthebaruptochinheight,

leadingwithyourelbows.Pauseatthetop,then

lower the bar back to the start under control.

Workout 2 Legs and shoulders

120 MEN’S FITNESS SEPTEMBER 2019