Australian Men\'s Fitness - 09.2019

For the

second

block of your

four-week plan, the

session structure

has been changed to

shift the high-volume

emphasis from your

arms towards your

chest. So in this block

there are two chest

workouts a week,

but don’t worry

about losing your

newfound arm

size and strength

• there is still enough
  dedicated training
  time for your biceps
  and triceps to keep
  the gains coming.
  In a similar vein to
  the second week of
  block 1, in this second
  week of block 2 the
  session structure,
  exercises and
  exercise order remain

the same as in the

first week, but again

there are two big

changes to keep your

muscles growing and

your belly shrinking.

This week, you’ll do

an extra set of moves

1 and 2 of every

workout, taking the

total to five sets of 10

reps, then you’ll do an

extra two reps for all

subsequent moves.

Stay focused and

keep your form on

point to end the plan

as big as possible!

A

Block 2 Week 2

In this final week of the plan, some
smart changes to your sessions
will get you stronger than ever.

Workout 1

Workout 3

Workout 2

Workout 4

Exercise Sets Reps Tempo Rest

1 Incline bench press 5 10 3010 60 sec

2 Wide lat pull-down 5 10 3011 60 sec

3 Dumbbell bench press 4 12 3010 60 sec

4 Seated row 4 12 3011 60 sec

5 One-arm cable press 4 12e/s 3011 60 sec

6 Straight-arm pull-down 4 12 3011 60 sec

Exercise Sets Reps Tempo Rest

1 Bench press 5 10 3010 60 sec

2 Incline dumbbell flye 5 10 3011 60 sec

3 Triceps dip 4 8-12 3010 60 sec

4 Dumbbell bench press 4 12 3010 60 sec

5 Cable triceps press-down 4 12 3011 60 sec

6 Push-up 4 12-15 3010 60 sec

Exercise Sets Reps Tempo Rest

1 Squat 5 10 3010 60 sec

2 Overhead press 5 10 3010 60 sec

3 Leg extension 4 12 3011 60 sec

4 Dumbbell lateral raise 4 12 3011 60 sec

5 Hamstring curl 4 12 3011 60 sec

6 EZ-bar upright row 4 12 3011 60 sec

Exercise Sets Reps Tempo Rest

1 Chin-up 5 6-10 3011 60 sec

2 Lat pull-down 5 10 3011 60 sec

3 Prone dumbbell row 4 12 3011 60 sec

4 Prone dumbbell flye 4 12 3011 60 sec

5 Dumbbell biceps curl 4 12 3011 60 sec

6 Dumbbell hammer curl 4 12 3011 60 sec

There are two

big changes

to keep your

muscles growing

and your belly

shrinking.

SEPTEMBER 2019 MEN’S FITNESS 123