Australian Men\'s Fitness - 09.2019

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-

width underhand 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 2011

REST 60 sec

3 DUMBBELL BICEPS CURL

Stand tall, holding a dumbbell in each hand with

your palms facing forwards. Keeping your elbows

tight to your sides, curl the weights up to shoulder

height. Squeeze your biceps at the top, then lower

the weights back to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

5 CABLE BICEPS CURL

Stand tall in front of a cable machine, holding

a straight-bar handle attached to the lower

pulley with palms facing forwards. Keeping

your chest up and elbows tight to your sides,

curl your hands up to shoulder height. Squeeze

your biceps at the top, then lower.

SETS 4

REPS 6-10

TEMPO 2010

REST 60 sec

2 TRICEPS DIP

Grip parallel bars with straight arms and your

legs crossed behind you. Keeping your chest

up and core braced, bend your elbows to lower

your body until your elbows are bent at 90°.

Press back up to return to the start.

SETS 3

REPS 10 each side

TEMPO 2010

REST 60 sec

4 DUMBBELL TRICEPS EXTENSION

Stand tall, holding a dumbbell over your head with

your arm straight. Keeping your elbow pointing

to the ceiling, lower the weight behind your head,

then straighten your arm to return to the start.

Repeat for all the reps, then switch arms.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

6 CABLE TRICEPS PRESS-DOWN

Stand tall in front of a cable machine, holding

a straight-bar handle attached to the high

pulley with palms facing down. Keeping

your chest up and elbows tight to your

sides, press your hands down to straighten

your arms, then slowly return to the start.

Workout 3 Biceps and triceps

116 MEN’S FITNESS SEPTEMBER 2019