Australian Men\'s Fitness - 09.2019

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

1 BENCH PRESS

Lie on a flat 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

to the start.

SETS 4

REPS 6-10

TEMPO 3010

REST 60 sec

3 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 4

REPS 10

TEMPO 3010

REST 60 sec

5 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 fixed to your sides, press your

hands down to straighten your arms, then slowly

return to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

2 INCLINE DUMBBELL FLYE

Lie back on an incline bench, holding two

dumbbells directly over your chest with straight

arms. Bend your elbows slightly, then lower your

hands out to the sides until you feel a stretch

across your chest. Squeeze your pecs to return

to the start.

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

4 INCLINE DUMBBELL BENCH PRESS

Lie flat on an incline 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.

SETS 4

REPS 10-15

TEMPO 3010

REST 60 sec

6 PUSH-UP

Start in the push-up position – hands on the

floor, shoulders, elbows and wrists aligned,

and feet together. Brace your core, then bend

your elbows to lower your chest to the floor.

Press back up powerfully to return to the start.

Workout 3 Chest and triceps

SEPTEMBER 2019 MEN’S FITNESS 121