Australian Men’s Fitness – September 2019

Forthe

second

blockofyour

four-weekplan,the

sessionstructure

hasbeenchangedto

shiftthehigh-volume

emphasisfromyour

armstowardsyour

chest.Sointhisblock

therearetwochest

workoutsa week,

butdon’tworry

aboutlosingyour

newfoundarm

sizeandstrength

• thereis stillenough
  dedicatedtraining
  timeforyourbiceps
  andtricepstokeep
  thegainscoming.
  Ina similarveinto
  thesecondweekof
  block1, inthissecond
  weekofblock2 the
  sessionstructure,
  exercisesand
  exercise order remain

thesameasinthe

firstweek,butagain

therearetwobig

changestokeepyour

musclesgrowingand

yourbellyshrinking.

Thisweek,you’lldo

anextrasetofmoves

1 and2 ofevery

workout,takingthe

totaltofivesetsof 10

reps,thenyou’lldoan

extratworepsforall

subsequentmoves.

Stayfocusedand

keepyourformon

pointtoendtheplan

as big as possible!

A

Block2 Week 2

Inthisfinalweekoftheplan,some
smartchangestoyoursessions
will get you stronger than ever.

Workout 1

Workout 3

Workout 2

Workout 4

Exercise Sets Reps Tempo Rest

1 Inclinebenchpress 5 10 3010 60 sec

2 Widelatpull-down 5 10 3011 60 sec

3 Dumbbellbenchpress 4 12 3010 60 sec

4 Seatedrow 4 12 3011 60 sec

5 One-armcablepress 4 12e/s 3011 60 sec

6 Straight-arm pull-down 4 12 3011 60 sec

Exercise Sets Reps Tempo Rest

1 Benchpress 5 10 3010 60 sec

2 Inclinedumbbellflye 5 10 3011 60 sec

3 Tricepsdip 4 8-12 3010 60 sec

4 Dumbbellbenchpress 4 12 3010 60 sec

5 Cabletriceps press-down 4 12 3011 60 sec

6 Push-up 4 12-15 3010 60 sec

Exercise Sets Reps Tempo Rest

1 Squat 5 10 3010 60 sec

2 Overheadpress 5 10 3010 60 sec

3 Legextension 4 12 3011 60 sec

4 Dumbbelllateralraise 4 12 3011 60 sec

5 Hamstringcurl 4 12 3011 60 sec

6 EZ-bar upright row 4 12 3011 60 sec

Exercise Sets Reps Tempo Rest

1 Chin-up 5 6-10 3011 60 sec

2 Latpull-down 5 10 3011 60 sec

3 Pronedumbbellrow 4 12 3011 60 sec

4 Pronedumbbellflye 4 12 3011 60 sec

5 Dumbbellbicepscurl 4 12 3011 60 sec

6 Dumbbell hammer curl 4 12 3011 60 sec

Therearetwo

bigchanges

tokeepyour

musclesgrowing

andyourbelly

shrinking.

SEPTEMBER 2019 MEN’S FITNESS 123