Australian_Mens_Fitness_April_2017

APRIL 2017 MEN’S FITNESS 105

1. DEADLIFT
   Sets: 6 Reps:10, 10, 6, 4,
   2, 1Rest:60/120 sec.

Stand with your feet hip
width. Bend your hips
back to reach down and
grasp the bar, hands
just outside your knees.
Keeping your back in its
natural arch, drive your
heels into the floor and
pull the bar up along
your shins until you’re
standing with hips fully
extended and the bar is
in front of your thighs.

2. BENTOVER
   ROW
   Sets: 5 Reps:10, 10, 6, 4, 4
   Rest:60/120 sec.

Grasp the bar overhand
at shoulder width and
let it hang in front of
your thighs. Bend at
the hips and lower your
torso until it’s nearly
parallel to the floor.
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
your shoulder blades
together and pull the bar
to your belly.

3. SLED PULL
   AND PUSH
   Sets: 4 Reps:20m down
   and backRest:60 sec.

Facing the sled, pull
the straps taut with
straight arms. Slightly
bend your knees as you
pull the straps in a row
movement toward you.
Then move behind the
sled with your arms
straight and flexed and
drive it forward using
slow, controlled steps.

4. PULLDOWN
   Sets: 5 Reps:10, 10, 8, 6, 4,
   Rest:60/120 sec.

Reach up and grasp the
handle at a cable station.
Pull it down to your
collarbone, squeezing
your shoulder blades
together as you pull.

5) DUMBBELL

ROW

Sets: 5 Reps:15, 10, 10, 8,

8 Rest:60 sec.

Rest your right knee

and right hand on a

bench and grasp a

dumbbell with your left

hand. Let the weight

hang straight down.

Retract your shoulder

and row the dumbbell

up and to your side.

Squeeze your shoulder

blades at the top and

hold for one second.

On the final two sets,

choose a heavy weight

and “cheat” it up,

performing your reps

explosively and with

loose form. Switch

sides with each set.

21

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2

Exercise 5: Dumbbell row.For variety, nix

the bench and alternate two dumbbells.

Exercise 3: Sled pull and push.Keeping your

weight on your heels will engage your legs, saving

your arms from fatigue.

Exercise 1: Deadlift.If you’re having trouble with a

slipping bar, try an overhand and underhand grip.

PULL AND CARDIO

DAY 2 45-60 Minutes