Australian Men’s Fitness – September 2019

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

1 BENCH PRESS

Lieona flatbench,holdinga barwitha shoulder-

widthgrip.Plantyourfeetonthefloorandtense

yourmuscles.Lowerthebaruntilit touches

yourchest,then press it back up powerfully

to the start.

SETS 4

REPS6-10

TEMPO 3010

REST 60 sec

3 TRICEPS DIP

Gripparallelbarswithstraightarmsandyour

legscrossedbehindyou.Keepingyourchest

upandcorebraced,bendyourelbowstolower

yourbodyuntilyourelbowsarebentat90°.

Press back up to return to the start.

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

5 CABLE TRICEPS PRESS-DOWN

Standtallin frontofa cablemachine,holding

a straight-barhandleattachedtothehighpulley

withpalmsfacingdown.Keepingyourchest

upandelbowsfixedtoyoursides,pressyour

handsdowntostraighten your arms, then slowly

return to the start.

SETS 4

REPS 10

TEMPO 3011

REST 60 sec

2 INCLINE DUMBBELL FLYE

Liebackonaninclinebench,holdingtwo

dumbbellsdirectlyoveryourchestwithstraight

arms.Bendyourelbowsslightly,thenloweryour

handsouttothesidesuntilyoufeela stretch

acrossyourchest. Squeeze your pecs to return

tothestart.

SETS 4

REPS 10

TEMPO 3010

REST 60 sec

4 INCLINE DUMBBELL BENCH PRESS

Lieflatonaninclinebench,holdinga dumbbellin

eachhandatchestheight.Plantyourfeetonthe

floorandtenseyourmuscles.Presstheweights

straightupsoyourarms are straight, then lower

them under control.

SETS 4

REPS10-15

TEMPO 3010

REST 60 sec

6 PUSH-UP

Startin thepush-upposition– handsonthe

floor,shoulders,elbowsandwristsaligned,

andfeettogether.Braceyourcore,thenbend

yourelbowstoloweryourchesttothefloor.

Press back up powerfully to return to the start.

Workout 3 Chest and triceps

SEPTEMBER 2019 MEN’S FITNESS 121