Australian Men’s Fitness – September 2019

Body Book Guns!

SETS 4

REPS 10

TEMPO 2010

REST 60 sec

1 BENCH PRESS

Lieflatona bench,holdinga barwitha shoulder-

widthgrip.Plantyourfeetonthefloorandtense

yourmuscles.Lowerthebaruntilit touchesyour

chest, then press it back up powerfully.

SETS 3

REPS 10

TEMPO 2010

REST 60 sec

3 INCLINE DUMBBELL FLYE

Liebackonaninclinebench,holdingtwo

dumbbellsdirectlyoveryourchestwithstraight

arms.Bendyourelbowsslightly,thenloweryour

handsouttothesidesuntilyoufeela stretch

acrossyourchest. Squeeze your pecs to return

tothestart.

SETS 3

REPS 10 eachside

TEMPO 2011

REST 60 sec

5 ONE-ARM CABLE PRESS

Standtallwithyourbacktoa cablemachine,

holdinga D-handlein onehand.Keepingyour

chestupandcorebraced,pressyourhand

forwardsuntilyourarmis straight.Reverse

backtothestartandrepeat for all the reps,

then switch arms.

SETS 4

REPS 10

TEMPO 2011

REST 60 sec

2 BENT-OVER ROW

Standtall,holdinga barbellwitha shoulder-width

overhandgrip.Bendforwards,hingingfromyour

hips,butkeepyourchestupandyourcorebraced.

Rowthebaruptoyourbody,leadingwithyour

elbows. Pause at the top, then lower.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

4 LAT PULL-DOWN

Positionyourselfatthemachinewitha shoulder-

widthoverhandgriponthebar.Keepingyour

chestupandabsbraced,pullthebardown,

leadingwithyourelbows.Holdthebottom

position for a second, then return to the start.

SETS 3

REPS 10

TEMPO 4010

REST 60 sec

6 DUMBBELL PULL-OVER

Lieflatona bench,holdinga dumbbellin both

handsaboveyourchestwithstraightarms.

Lowertheweightbehindyourheadin a slow

andcontrolledmovement,keepingyourarms

straight, then raise it back to the start position.

Workout1 Chest and back

BLOCK

1

114 MEN’S FITNESS SEPTEMBER 2019