Australian Men\'s Fitness - 09.2019

Workout 1 Chest and back
BLOCK
2

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

1 INCLINE BENCH PRESS

Lie back on an incline 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 4

REPS 10

TEMPO 3010

REST 60 sec

3 DUMBBELL BENCH PRESS

Lie on a flat bench, holding a dumbbell in each hand

at chest height. Plant your feet on the floor and

tense your muscles. Press the weights straight up

so your arms are straight, then lower them under

control back to the start.

SETS 4

REPS 10 each side

TEMPO 3011

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 3010

REST 60 sec

2 WIDE LAT PULL-DOWN

Position yourself at the machine with a double

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 4

REPS 10

TEMPO 3011

REST 60 sec

4 SEATED ROW

Sit on the machine, holding a double-grip cable

attachment in both hands. Keeping your chest

up, row your hands in towards your body, leading

with your elbows. Pause at the top position, then

return to the start.

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

6 STRAIGHT-ARM CABLE PULL-DOWN

Stand tall facing a cable machine, holding a

straight-bar handle with both hands. Keeping

your chest up, pull the bar down towards your

thighs in a smooth arc. Pause at the bottom,

then reverse the movement back to the start.

SEPTEMBER 2019 MEN’S FITNESS 119