Australian Men’s Fitness – September 2019

Body Book Guns!

SETS 4

REPS 10

TEMPO 2011

REST 60 sec

1 UNDERHAND LAT PULL-DOWN

Positionyourselfatthemachinewitha shoulder-

widthunderhandgriponthebar.Keepingyour

chestupandabsbraced,pullthebardown,

leadingwithyourelbows.Holdthebottom

position for a second, then return to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

3 DUMBBELL BICEPS CURL

Standtall,holdinga dumbbellin eachhandwith

yourpalmsfacingforwards.Keepingyourelbows

tighttoyoursides,curltheweightsuptoshoulder

height.Squeezeyourbicepsatthe top, then lower

the weights back to the start.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

5 CABLE BICEPS CURL

Standtallin frontofa cablemachine,holding

a straight-barhandleattachedtothelower

pulleywithpalmsfacingforwards.Keeping

yourchestupandelbowstighttoyoursides,

curlyourhandsuptoshoulderheight.Squeeze

your biceps at the top, then lower.

SETS 4

REPS6-10

TEMPO 2010

REST 60 sec

2 TRICEPS DIP

Gripparallelbarswithstraightarmsandyour

legscrossedbehindyou.Keepingyourchest

upandcorebraced,bendyourelbowstolower

yourbodyuntilyourelbowsarebentat90°.

Press back up to return to the start.

SETS 3

REPS 10 eachside

TEMPO 2010

REST 60 sec

4 DUMBBELL TRICEPS EXTENSION

Standtall,holdinga dumbbelloveryourheadwith

yourarmstraight.Keepingyourelbowpointing

totheceiling,lowertheweightbehindyourhead,

thenstraightenyourarmtoreturntothestart.

Repeat for all the reps, then switch arms.

SETS 3

REPS 10

TEMPO 2011

REST 60 sec

6 CABLE TRICEPS PRESS-DOWN

Standtallin frontofa cablemachine,holding

a straight-barhandleattachedtothehigh

pulleywithpalmsfacingdown.Keeping

yourchestupandelbowstighttoyour

sides,pressyourhandsdowntostraighten

your arms, then slowly return to the start.

Workout 3 Biceps and triceps

116 MEN’S FITNESS SEPTEMBER 2019