Australian Men’s Fitness – September 2019

Body Book Guns!

SETS 4

REPS6-10

TEMPO 3011

REST 60 sec

1 CHIN-UP

Holda barwithanunderhandgripandhangwith

yourbodystraight.Braceyourabsandglutes

andengageyourlats,thenpullupuntilyourchin

is aboveyourhands.Pauseatthetop,thenlower

yourself back to the start under control.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

3 PRONE DUMBBELL ROW

Liechest-downonaninclinebenchholding

a dumbbellin eachhand.Keepingyourchest

againstthebench,rowtheweightsup,leading

withyourelbows.Holdthetopposition,then

lower the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

5 DUMBBELL BICEPS CURL

Standtall,holdinga dumbbellin eachhandwith

yourpalmsfacinginwards.Keepingyourelbows

tighttoyoursides,curltheweightsuptoshoulder

height.Squeezeyourbicepsatthe top, then lower

the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

2 LAT PULL-DOWN

Positionyourselfatthemachinewitha shoulder-

widthoverhandgriponthebar.Keepingyour

chestupandabsbraced,pullthebardown,

leadingwithyourelbows.Holdthebottom

position for a second, then return to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

4 PRONE DUMBBELL REVERSE FLYE

Liechest-downonaninclinebenchholdinga light

dumbbellin eachhand.Keepingyourchestagainst

thebench,raisetheweightstothesides,leading

withyourelbows.Holdthetopposition, then lower

the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

6 DUMBBELL HAMMER CURL

Standtall,holdinga dumbbellin eachhandwith

yourpalmsfacingeachother.Keepingyour

elbowstighttoyoursides,curltheweightsup

toshoulderheight.Squeezeyourbicepsatthe

top, then lower the weights back to the start.

Workout 4 Back and biceps

122 MEN’S FITNESS SEPTEMBER 2019