Australian Men\'s Fitness - 09.2019
Body Book Express workout RUSSIAN TWIST MUSCLE GROUPS WORKED Obliques and Abs ● Sit down on the floor, with your chest up and le ...
Perfect your squat It’s one of the best exercises there is – if you know how to do it safely and effectively. PT Ian Gardner exp ...
The movement l Take 1-2 seconds to perform the downward phase of the squat. l Your bottom position should bring your upper legs ...
Body Book Legs & back 0pposites attract Add this tried-and-tested legs and back workout to your routine and you’ll be well o ...
PLYOMETRIC SPLIT SQUAT MUSCLE GROUPS WORKED Glutes, Hamstrings, Quads, Adductors, Abductors, Calves and Core ● Begin with your r ...
Body Book Legs & back SINGLE-LEG DEADLIFT MUSCLE GROUPS WORKED Glutes, Hamstrings, Quads, Calves, Adductors, Abductors, Lats ...
DUMBBELL LAT PULLOVER MUSCLE GROUPS WORKED Lats, Triceps, Rhomboids and Core ● Lie on your back with your knees bent and feet fl ...
Body Book Legs & back REVERSE FLY MUSCLE GROUPS WORKED Glutes, Hams, Quads, Adductors, Abductors, Calves and Core l Set your ...
UPRIGHT ROW MUSCLE GROUPS WORKED Traps, Delts, Biceps and Core l Stand with your feet shoulder- width apart, dumbbells hanging i ...
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SUPER-SIZE YOUR BICEPS AND TRICEPS WHILE ALSO BUILDING A BIGGER AND STRONGER CHEST. Win the arms race HUGE ARMS ROCK-HARD ABS MU ...
Body Book Guns! SESSION THEORY The plan contains two two-week blocks. The first has four sessions a week: chest and back; legs a ...
WARM UP RIGHT To perform better and avoid injury, you need to warm up. Do light sets of the first two moves of each session, sta ...
Body Book Guns! SETS 4 REPS 10 TEMPO 2010 REST 60 sec 1 BENCH PRESS Lie flat on a bench, holding a bar with a shoulder- width gr ...
SETS 4 REPS 10 TEMPO 2010 REST 60 sec 1 SQUAT Stand tall, holding a bar across the back of your shoulders. Keeping your chest up ...
Body Book Guns! SETS 4 REPS 10 TEMPO 2011 REST 60 sec 1 UNDERHAND LAT PULL-DOWN Position yourself at the machine with a shoulder ...
SETS 4 REPS 10 TEMPO 3011 REST 60 sec 1 OVERHEAD PRESS Stand tall, holding a bar across the front of your chest with an overhand ...
Body Book Guns! The workout tables below contain all the information you need to complete the second week of the plan, which is ...
Workout 1 Chest and back BLOCK 2 SETS 4 REPS 10 TEMPO 3010 REST 60 sec 1 INCLINE BENCH PRESS Lie back on an incline bench, holdi ...
Body Book Guns! SETS 4 REPS 10 TEMPO 3010 REST 60 sec 1 SQUAT Stand tall, holding a bar across the back of your shoulders. Keepi ...
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