116 | MF | MARCH

personal trainer MF 03.2013

Chest & back l Warmupthoroughlybeforeyoustartthisworkoutbydoingsomepress-ups,empty-barinclinepressesandlatpull-downs.

WORKOUT 1 OF 3

l Set 1 / RepS 3 / ReSt 90sec l Set 2 / RepS 4 / ReSt 90sec l Set 3 / RepS 6 / ReSt 90sec l Set 4 / RepS 8 / ReSt 90sec

l Grab the bar with an overhand grip with your hands slightly wider than shoulder-width apart.l Start from a dead hang with your arms fully extended.l Pull yourself up by squeezing your lats together.l Once your chin is higher than your hands, pause briefly, then slowly lower yourself back to the start.

2 Pull-uP

l Set 1 / RepS 12 / ReSt 90sec l Set 2 / RepS 10 / ReSt 90sec l Set 3 / RepS 8 / ReSt 90sec l Set 4 / RepS 6 / ReSt 90sec

l Lie on a bench that’s set at a 30-45 degree angle, holding a barbell with a shoulder-width overhand grip.l Keep your feet flat on the floor and your back against the bench.l Press the weight directly above your head, making sure you don’t lock out your elbows at the top of the movement.l Slowly lower the bar back to your chest, with your elbows out to the side.

1 InclIne bench Press

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mensfitnessmagazine.com.au | MF | 117

l SetS 3 / RepS 12 / ReSt 90sec

l Sit with a straight back and a slight bend in your knees, holding a double D-handle attached to the bottom pulley of a cable machine with a neutral grip.l Ensure there’s tension in the cable before you begin.l Pull the handle towards your sternum, keeping any upper-body movement to a minimum and squeezing your shoulder blades together.l Return slowly to the start.

4 seated row

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l SetS 3 / RepS 12 / ReSt 90sec

l Stand in the middle of a cable machine with a split stance. Hold a D-handle attachment in each hand, with the cable set above shoulder height.l Keeping a natural arch in your back, your core braced and your upper body still, bring your hands down in an arc to meet in front of your chest.l Pause briefly and squeeze your chest muscles before returning slowly to the start with the weight under full control.

3 cable crossover

118 | MF | MARCH

personal trainer MF 03.2013

Legs & shoulders l Warmupwithbodyweightsquatsfollowedbyempty-barsquatsandpushpresses.

WORKOUT 2 OF 3

l Set 1 / RepS 12 / ReSt 90sec l Set 2 / RepS 10 / ReSt 90sec l Set 3 / RepS 8 / ReSt 90sec l Set 4 / RepS 6 / ReSt 90sec

l Stand tall with a barbell across your upper chest. Hold the bar with an overhand grip with your hands slightly wider than shoulder-width apart.l Keeping your core braced, bend your knees slightly before standing back up while at the same time pressing the bar directly overhead by straightening your arms. Don’t lock out your elbows.l Slowly return the bar to the start.

2 Push Press

l Set 1 / RepS 12 / ReSt 90sec l Set 2 / RepS 10 / ReSt 90sec l Set 3 / RepS 8 / ReSt 90sec l Set 4 / RepS 6 / ReSt 90sec

l Stand tall with a barbell resting across the back of your shoulders.l Squat until your thighs are at least parallel to the floor, keeping your chest and chin up while maintaining a natural arch in your back.l Drive back up through your heels to return to the start.

1 squat

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120 | MF | MARCH

personal trainer MF 03.2013

l SetS 3 / RepS 12 / ReSt 90sec

l Stand tall with your core braced and your feet apart, holding a light dumbbell in each hand by your sides with your palms facing each other.l Keeping a slight bend in your elbows, raise the weights out to the sides using your muscles and not momentum.l Stop at shoulder height and pause for a second before lowering slowly.

l SetS 3 / RepS 12 / ReSt 90sec

l Lie on a leg press machine, following the instructions to position yourself safely and correctly.l With your feet shoulder-width apart, unhook the safety bar and slowly bend your knees under control to move the platform towards you.l Once your knees are past 90 degrees, push the platform back to the start.

3 lateral raIse

4 leg Press

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122 | MF | MARCH

personal trainer MF 03.2013

Arms l Warmupbeforethisworkoutbyusingtheassistedchinanddipmachine.Ifyourgymdoesn’thavethese,performpress-upsandclose-gripunderhandlatpull-downsinstead.

WORKOUT 3 OF 3

l Set 1 / RepS 3 / ReSt 90sec l Set 2 / RepS 4 / ReSt 90sec l Set 3 / RepS 6 / ReSt 90sec l Set 4 / RepS 8 / ReSt 90sec

l Grip the parallel bars just outside your hips, keeping your body upright and your arms fully locked.l Lower yourself slowly and push back up powerfully, making sure you don’t swing your legs for momentum.

2 trIcePs dIP

l Set 1 / RepS 3 / ReSt 90sec l Set 2 / RepS 4 / ReSt 90sec l Set 3 / RepS 6 / ReSt 90sec l Set 4 / RepS 8 / ReSt 90sec

l Hold a bar with both hands using an underhand grip, with your hands shoulder-width apart and arms fully extended.l Pull yourself up, squeezing your lats and biceps until your chin is above the bar.l Lower slowly back to the start position without swinging and repeat.

1 chIn-uP

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124 | MF | MARCH

personal trainer MF 03.2013

l SetS 3 / RepS 12 / ReSt 90sec

l Stand facing a cable machine holding a double rope handle — attached to the low pulley — in each hand.l Keeping your elbows close to your sides, contract your biceps to pull the rope up.l Pause at the top of the movement, flexing your biceps, then slowly return to the start.

l SetS 3 / RepS 12 / ReSt 90sec

l Stand facing a cable machine holding a double rope handle — attached to the high pulley — in each hand.l Keeping your elbows close to your sides, pull the rope down until your arms are fully extended.l Pause at the bottom of the movement, flexing your triceps, then slowly return to the start.

3 cable hammer curl

4 cable trIcePs Pull-down

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