CHIN-UP

Men's Fitness - - Body Work -

1// ZERCHER SQUAT SETS 5 REPS 5 REST 2MIN TEMPO 2010

Hold a bar­bell in the crook of your arms, with your hands close to your chest and your chest up so you don’t tip for­wards. With feet shoul­der-width apart, lower into a squat, keep­ing your knees wide apart, then drive through your heels to stand.

BENT-OVER ROW SETS 4 REPS 8 REST 0SEC TEMPO 2010 3// SETS 3 REPS MAX REST 2MINN TEMPO 20100

Hold a chin-in-up bar with a shoul­der-width un­der­hand grip. Brace your core and pull up un­til l your chin is over the bar, r, keep­ing your our el­bows tucked cked in. Lower un­der con­trol.

5// BAND PALLOF PRESS SETS 4 TIME 30SEC EACH SIDE REST 1MIN TEMPO 1212

At­tach a re­sis­tance band to a piece of equip­ment at chest height and stand per­pen­dic­u­lar to it so it’s fully ex­tended. The fur­ther awayay yoyou stand to where it’s at­tached, the harder you’ll have to work. Keep you­rur core tight to re­sist ro­tat­ing and straight­e­naighten your arms, pause, then bringng your hands back to your chest.

STRENGTH & POWER

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