Australian Men\'s Fitness - 09.2019

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 grip. Plant your feet on the floor and tense

your muscles. Lower the bar until it touches your

chest, then press it back up powerfully.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

3 INCLINE DUMBBELL FLYE

Lie back on an incline bench, holding two

dumbbells directly over your chest with straight

arms. Bend your elbows slightly, then lower your

hands out to the sides until you feel a stretch

across your chest. Squeeze your pecs to return

to the start.

SETS 3

REPS 10 each side

TEMPO 2011

REST 60 sec

5 ONE-ARM CABLE PRESS

Stand tall with your back to a cable machine,

holding a D-handle in one hand. Keeping your

chest up and core braced, press your hand

forwards until your arm is straight. Reverse

back to the start and repeat for all the reps,

then switch arms.

SETS 4

REPS 10

TEMPO 2011

REST 60 sec

2 BENT-OVER ROW

Stand tall, holding a barbell with a shoulder-width

overhand grip. Bend forwards, hinging from your

hips, but keep your chest up and your core braced.

Row the bar up to your body, leading with your

elbows. Pause at the top, then lower.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

4 LAT PULL-DOWN

Position yourself at the machine with a shoulder-

width overhand grip on the bar. Keeping your

chest up and abs braced, pull the bar down,

leading with your elbows. Hold the bottom

position for a second, then return to the start.

SETS 3

REPS 10

TEMPO 4010

REST 60 sec

6 DUMBBELL PULL-OVER

Lie flat on a bench, holding a dumbbell in both

hands above your chest with straight arms.

Lower the weight behind your head in a slow

and controlled movement, keeping your arms

straight, then raise it back to the start position.

Workout 1Chest and back

BLOCK

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114 MEN’S FITNESS SEPTEMBER 2019