Australian Men\'s Fitness - 09.2019

Body Book Guns!

SETS 4

REPS 6-10

TEMPO 3011

REST 60 sec

1 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 4

REPS 10

TEMPO 3011

REST 60 sec

3 PRONE DUMBBELL ROW

Lie chest-down on an incline bench holding

a dumbbell in each hand. Keeping your chest

against the bench, row the weights up, leading

with your elbows. Hold the top position, then

lower the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

5 DUMBBELL BICEPS CURL

Stand tall, holding a dumbbell in each hand with

your palms facing inwards. Keeping your elbows

tight to your sides, curl the weights up to shoulder

height. Squeeze your biceps at the top, then lower

the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

2 LAT PULL-DOWN

Position yourself at the machine with a 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 PRONE DUMBBELL REVERSE FLYE

Lie chest-down on an incline bench holding a light

dumbbell in each hand. Keeping your chest against

the bench, raise the weights to the sides, leading

with your elbows. Hold the top position, then lower

the weights back to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

6 DUMBBELL HAMMER CURL

Stand tall, holding a dumbbell in each hand with

your palms facing each other. Keeping your

elbows tight to your sides, curl the weights up

to shoulder height. Squeeze your biceps at the

top, then lower the weights back to the start.

Workout 4 Back and biceps

122 MEN’S FITNESS SEPTEMBER 2019