WORK­OUT 4 BACK AND BI­CEPS

Men's Fitness - - Trainer | Main Workout -

1 PULL UP

Sets 4 Reps 6-12

Tempo 2011

Rest 60sec

Hold a pull-up bar us­ing an over­hand grip with hands slightly wider than shoul­der-width apart. Brace your core, then pull your­self up un­til your chest touches the bar. Lower un­til your arms are straight again.

2 CHIN UP

Sets 4 Reps 8-12

Tempo 2011

Rest 60sec

Hold a chin-up bar us­ing a shoul­der-width un­der­hand grip. Brace your core, then pull your­self up un­til your chin is higher than the bar, keep­ing your el­bows tucked in to your body. Lower un­til your arms are straight again.

3 BAR­BELL BI­CEPS CURL

Sets 4 Reps 12

Tempo 2011

Rest 60sec

Hold a bar­bell with an un­der­hand grip with your hands shoul­der­width apart. Keep­ing your chest up, core braced and el­bows tucked in to your sides, curl the bar up to your chest, squeez­ing your bi­ceps as you go. Lower it back to the start.

4 RE­VERSE GRIP BENT OVER ROW

Sets 4 Reps 12

Tempo 2011 Rest 60sec Hold a bar us­ing a shoul­der-width un­der­hand grip just out­side of your legs. Bend your knees slightly then bend for­wards, hinge­ing at the hips and keep­ing your shoul­der blades back. Pull the bar up to­wards your abs, lead­ing with your el­bows, then lower it back to the start.

5 DUMB­BELL BI­CEPS CURL

Sets 4 Reps 12-15 Tempo 2011 Rest 60sec Hold dumb­bells by your sides with straight arms, palms fac­ing for­wards. Keep­ing your chest up, core braced and el­bows tucked in to your sides, curl the weights up, squeez­ing your bi­ceps as you go, then lower them back to the start.

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