close to your body as possible. Lift till you’ re standing straight up then lower back down keeping a neutral spine.
Single Leg Press Set up on the leg press machine with one leg in the middle of the platform and the other off to the side. Unlock the weight and lower the platform down bringing your knee towards your chest. Press the platform back up stopping just short of locking out. Repeat on the opposite side.
EXERCISE BALL KNEE TUCK
Chin-Up( Weighted If Possible) With a shoulder-width grip, grab the bar so your palms face towards you. Pull yourself up until your chin passes the bar. Lower yourself down so your arms reach full extension before starting the next repetition. If you need extra resistance, hold a dumbbell between your legs or use a weighted chain belt.
Standing Alternating Overhead Dumbbell Press Holding one dumbbell in your right hand, raise it to shoulder height so your elbow is directly beneath it. Keeping your torso even, press the dumbbell up then lower it back to the starting position. Repeat on the opposite side.
Bench Press Lie flat on a bench. Grab the bar with a slightly wider than shoulder-width grip. Unrack the bar and lower it to just above your sternum while keeping your feet planted and shoulder blades tight. Press the bar back up stopping just short of locking out.
Lying Prone Row on Incline Bench Start lying face down on an incline bench with your chin just above the top of the bench. Plant your feet firmly on the ground to keep your body in position. Grab two dumbbells and slowly pull them up to your chest. Pause and then lower back to the starting position.
Lying Prone Rear Delt Raise on Incline Bench Start lying face down on an incline bench so your chin is just above the top of the bench. Place your feet firmly on the ground to ensure that your body remains in position. Grab two dumbbells and raise them out to your sides keeping your arms perpendicular to your torso. Raise the dumbbells till your arms are at the same height as your torso. Pause and then lower back to the starting position.
Incline Dumbbell Press Lie down on an incline bench with a dumbbell on each thigh. Using your legs, lift each dumbbell up to your chest one at a time. Lower the weights so they’ re in line with your upper pecs and above your armpits. Keeping your elbows directly under the dumbbells press up to the starting position.
Incline Dumbbell Flye Lie down on an incline bench with a dumbbell on each thigh. Using your legs, lift each dumbbell up to your chest one at a time. Keeping your arms extended, lower the dumbbells out to your sides so you feel a stretch in your chest. Squeeze your chest and bring both dumbbells back up to the starting position like you’ re hugging a tree.
Preacher Curl Set up an EZ-curl bar on the preacher rack. Grab the inside of the bar so both palms are slightly angled towards each other. Curl the bar so your elbows go past 90-degrees and squeeze your biceps. Lower the bar back down stopping just short of locking out.
Conventional Deadlift Load a barbell on the floor. Set your feet up hip-width apart with your shoelaces just under the bar. Bend at your hips so your shoulders are directly over the bar and grab the bar as close to your legs as possible. Pull the bar up by extending your hips keeping the bar as
Exercise Ball Rollout Place both elbows on an exercise ball so you’ re in a plank position. Slowly extend your arms out. Pause and then bring your arms back so your elbows are directly underneath your shoulders.
SINGLE LEG PRESS
LYING PRONE ROW
44 AUGUST 2017 | ironmanmagazine. com