DAY IV1A
CHEST-
SUPPORTED
ROW
Sets: 4 Reps: 10 Rest:
30 sec.
Set an adjustable bench
to a 45-degree angle and
lie down with your chest
against it and a dumbbell
in each hand. Row the
weights to your hips
with your palms facing
each other. Squeeze
your shoulder blades
together at the top.
1B
UNDERHAND-
GRIP
PULLDOWN
Sets: 4 Reps: 10 Rest:
30 sec.
Set up at a lat-pulldown
station and grasp the
bar at shoulder width
with palms facing you.
Pull the bar to your
collarbone.1C
STRAIGHT-
ARM
PULLDOWN
Sets: 4 Reps: 10 Rest:
30 sec.
Stand behind a lat-
pulldown station and
grasp the bar with a
shoulder-width grip.
Bend your hips back
until your arms are
stretched overhead. Pull
the bar down to your
hips with arms straight.
2
DEADLIFT
Sets: 1 Reps: 20 Rest:
30 sec.
Stand with feet hip-
width apart and bend
your hips back. Grasp
the bar just outside your
knees and, keeping your
lower back in its natural
arch, drive your heels
into the floor to raise the
weight up until you’re
standing tall with hips
locked out. Use 100kg
if you can do 20 reps
safely — this is what
CrossFit competitors
use. If not, choose a
weight that you can
do well.3A
STRAIGHT-
BAR CURL
Sets: 4 Reps: 8 Rest:
30 sec.
Hold a barbell with
hands shoulder-width
apart and palms facing
up. Without allowing
your upper arms to
move forward, curl
the bar.3B
INCLINE
HAMMER
CURL
Sets: 4 Reps: 8 Rest:
30 sec.
Set an adjustable bench
to a 60-degree incline
and hold a dumbbell in
each hand. Without
allowing your upper
arms to move forward,
curl both weights.BY TIMING
YOUR
WORKOUTS,
YOU CAN
MAKE EACH
SESSION A
GAME OF
BE AT-THE -
CLOCK.AUGUST 2016 MEN’S FITNESS 113