Australian Men\'s Fitness - 09.2019

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 and your whole

body tight, bend your knees to squat down as low

as you can, but don’t let your knees roll inwards.

Push through your heels to stand back up.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

3 LEG EXTENSION

Position yourself correctly on the machine with

the padded bar against the bottom of your shins.

Keeping your upper body tight, raise your feet to

straighten your legs. Pause at the top with your

quads engaged, then lower back to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

5 CRUNCH

Lie flat on your back with your knees bent and

hands by your temples or crossed over your

chest. Engage your upper abs to raise your

torso, then crunch your upper body up towards

your knees. Lower slowly, keeping tension

on your abs throughout.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

2 ROMANIAN DEADLIFT

Stand tall, holding a barbell with an overhand grip.

Keeping your chest up and core braced, bend

forwards, hinging at the hips, to let the bar roll

down the front of your legs until you feel a good

stretch in your hamstrings. Reverse the movement.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

4 HAMSTRING CURL

Position yourself correctly on the machine with

the padded bar against the backs of your lower

legs. Keeping your upper body tight, push your feet

down to bend your legs. Pause at the top with your

hamstrings engaged, then lower back to the start.

SETS 3

TIME 30 sec

TEMPO N/A

REST 60 sec

6 PLANK

Get into position with your elbows under your

shoulders, your feet together and your hips

raised with abs and glutes engaged so your

body forms a straight line from head to heels.

Hold this position without letting your hips drop.

Workout 2 Legs and abs

SEPTEMBER 2019 MEN’S FITNESS 115