Australian Men\'s Fitness - 09.2019

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 grip. Keeping your chest up

and core engaged, press the bar directly overhead

so your arms are straight. Lower it under control to

return to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

3 EZ-BAR UPRIGHT ROW

Stand tall, holding an EZ-bar with a shoulder-width

overhand grip. Keeping your chest up and core

braced, row the bar up to chin height, leading with

your elbows. Pause at the top, then lower the bar

back to the start under control.

SETS 3

REPS 10

TEMPO 2011

REST 30 sec

5 DUMBBELL LATERAL RAISE

Stand tall, holding a light dumbbell in each hand

by your sides with a slight bend in your elbows.

Keeping your chest up and core braced, raise

the weights out to shoulder height, leading with

your elbows, then return slowly to the start.

SETS 4

REPS 6-10

TEMPO 3011

REST 60 sec

2 CHIN-UP

Hold a bar with an underhand grip and hang with

your body straight. Brace your abs and glutes

and engage your lats, then pull up until your chin

is above your hands. Pause at the top, then lower

yourself back to the start under control.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

4 INCLINE DUMBBELL BICEPS CURL

Sit on an incline bench, holding a dumbbell in

each hand with your palms facing forwards and

your elbows tight to your sides. Keeping your

elbows there, curl the weights up to shoulder

height. Squeeze your biceps at the top, then

lower the weights.

SETS 3

TIME 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 4 Shoulders and arms

SEPTEMBER 2019 MEN’S FITNESS 117