Australian Men\'s Fitness - 09.2019

Body Book Guns!

SETS 4

REPS 10

TEMPO 3010

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 4

REPS 10

TEMPO 3011

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 4

REPS 10

TEMPO 3011

REST 60 sec

5 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 4

REPS 10

TEMPO 3010

REST 60 sec

2 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 4

REPS 10

TEMPO 3011

REST 60 sec

4 SEATED DUMBBELL LATERAL RAISE

Sit on an upright bench, 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 10

TEMPO 3011

REST 60 sec

6 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.

Workout 2 Legs and shoulders

120 MEN’S FITNESS SEPTEMBER 2019