Australian Men\'s Fitness - 09.2019

Body Book Guns!

The

workout

tables

below contain all

the information

you need to complete

the second week

of the plan, which is

the second and final

week of block 1. At

first sight, the four

workouts may

appear similar –

and indeed the

exercises, exercise

order and target body

part focus of each

session are all the

same as in the first

week. However, there

are two small but

significant changes

this week that have

been introduced to

push your working

muscles harder

to build more lean

mass, and keep

your heart rate high

so you continue to

chip away at excess

fat stores.

The first change

is that in this week

you’ll do an extra set

of 10 reps of the first

two moves of each

circuit, so a total of

five sets of 10 reps.

This extra set will

fire up your muscles

and central nervous

system so you can

push harder for the

rest of the workout.

The other change

is that you’ll do an

extra two reps of

moves 3 through

to 6 to increase your

training volume so

your muscles have

no choice but to

keep on growing!

T

Block 1 Week 2

Push on in the final week of this first

block to build even more powerful

biceps and triceps.

Workout 1

Workout 3

Workout 2

Workout 4

Exercise Sets Reps Tempo Rest

1 Bench press 5 10 2010 60 sec

2 Bent-over row 5 10 2011 60 sec

3 Incline dumbbell flye 4 12 2010 30 sec

4 Lat pull-down 4 12 2011 60 sec

5 One-arm cable press 4 12e/s 2011 30 sec

6 Dumbbell pull-over 4 12 2010 60 sec

Exercise Sets Reps Tempo Rest

1 Underhand lat pull-down 5 10 2011 60 sec

2 Triceps dip 5 6-10 2010 60 sec

3 Dumbbell biceps curl 4 12 2011 60 sec

4 Dumbbell triceps ext 4 12 e/s 2010 60 sec

5 Cable hammer curl 4 12 2011 60 sec

6 Cable triceps press 4 12 2011 60 sec

Exercise Sets Reps Tempo Rest

1 Overhead press 5 10 2010 60 sec

2 Chin-up 5 10 2011 60 sec

3 EZ-bar upright row 4 12 2011 60 sec

4 Incline dumbbell curl 4 12 2011 60 sec

5 Dumbbell lateral raise 4 12 2011 60 sec

6 Cable triceps press 4 12 2011 60 sec

Exercise Sets Reps Tempo Rest

1 Squat 5 10 2010 60 sec

2 Romanian deadlift 5 10 2010 60 sec

3 Leg extension 4 12 2011 60 sec

4 Hamstring curl 4 12 2011 60 sec

5 Crunch 4 12 2011 30 sec

6 Plank 4 45sec N/A 60 sec

118 MEN’S FITNESS SEPTEMBER 2019