01 THE GYM BRO SHOW
Every gym has its “super
set” of carpet carriers who
love standing around
discussing #bare #gains,
and how “You Will Not
Believe What Happened
On Friday Night, Mate!”
You’ll find them wherever
the room lighting is best,
naturally. Avoid.02 THE WORK SOCIAL
Oh look, there’s your boss!
And he’s in his jocks! Next
to the exit is the spot where
you’re both least likely to
be naked. Embrace that
small grace, then scram.A CLASS APART
Being pushed along by
a training group boosts
productivity. Here’s your
timetable for the most
effective, yet least
subscribed, classes.MONDAY (^)
SOUL BODY BARRE
Incorporating dynamic and
isometric movements based on
pilates, yoga and dance, this is the
perfect way to limber up for the
tough week ahead.
ELITE
THE CHANGING
ROOM AXIS
OF POWER
Navigating today’s locker room is an art, especially
if your schedule shackles you to the peak-time
rush hours. Fear not – the founder of gym
optimisation aggregator GYMetrix, Rory
McGown, has
your strategic
plan for getting in
and out without
breaking a sweat,
freeing you up to
focus on training
LEAVE THE CROWD BEHIND
Even in the hippest of gym spaces, it is a universal truth that it will be
busiest between 1-2pm from Monday to Friday, with a five-deep queue
for the bench/squat rack/ lifting platform. So go your own way instead.
Designed by Luke Grahame, elite coach at Roar Fitness, this upper-
body session employs alternative movement patterns to build
strength and flexibility while freeing you of mindless reps. All you
need is a resistance band, two dumbbells and a smug expression.
Seated Banded Low Row
3 sets of 12 reps, 30sec rest
Resistance bands often hang forgotten, but
by using them instead of a sweat-ridden lat
machine you can work your back through
the weakest part of its range. Sit with legs
straight, core braced, looping the band around a
fixed object (A). Grip it and row your elbows back
to light up your rhomboids and lats (B). You are
now in a band apart.
Standing Single-arm Dumbbell Row
3 sets of 10 reps each side, 30sec rest
If the seated row is full of guys Instagramming, a
dumbbell hits the same muscles while also
activating your abs. Bend to 45 °, with your free
hand against a wall (A). Brace your core as you
row up and back into your hips, squeezing your
lats (B). Swap sides and repeat.
Dumbbell Z Press
3 sets of 10 reps, 30sec rest
Legendary strongman Zydrunas Savickas used
this technique to build his world-beating
shoulder strength. You’re going to use it to beat
the lunchtime gym herd. Sit on the f loor with
legs extended in front of you and
two dumbbells held at head height
(A). Tense your core and hips for
stability and smoothly press the
weights overhead (B).
Band Face Pull
3 sets of 15 reps, 30sec rest
Grab the band again to hit your rear delts and
traps. Thread it behind any vertical structure
and lean back with straight arms (A).
Pull your hands to your ears, squeezing the
shoulder blades, then slowly return to the
start (B). The further back you lean, the harder
it will work you.
A
A
B
B
A
A
B
B