Work­out 2 BACK AND BI­CEPS

Men's Fitness - - Trainer | Main Workout -

1 PULL UP

Sets 5 Reps 10 Tempo 2011 Rest 90sec

Hold a pull-up bar with an over­hand grip, hands shoul­der­width apart. Brace your core, then pull your­self up un­til your up­per chest touches the bar. Lower un­til your arms are straight again.

2 BENT OVER ROW

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Hold a bar­bell us­ing an over­hand grip, hands just out­side your legs, and lean for­ward from the hips. Bend your knees slightly and brace your core, then pull the bar up, lead­ing with your el­bows. Lower it back to the start.

3 CHIN UP

Sets 4 Reps 8-12 Tempo 2011 Rest 60sec

Hold a pull-up bar with hands shoul­der-width apart, palms fac­ing you. Brace your core, then pull your­self up un­til your chin is over the bar. Lower un­til your arms are straight again.

4 STAND­ING BI­CEPS CURL

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand with dumb­bells by your sides, palms fac­ing for­wards. Keep­ing your el­bows tucked in, curl the weights up, squeez­ing your bi­ceps at the top. Lower them back to the start.

5 SEATED IN­CLINE CURL

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit on an in­cline bench with dumb­bells by your sides, palms fac­ing for­wards. Keep­ing your el­bows tucked in, curl the weights up, squeez­ing your bi­ceps at the top. Lower them back to the start.

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