Iron man Iron_Man_USA__September_2017 | Page 40

“ Gain” ster Workout

Before you begin, you need to know your one rep max for each exercise, or the maximum amount of weight you can push for one repetition. Why? You’ ll use a percentage of your one rep max to determine the amount of weight you will use for each exercise and build on that in the coming weeks.

THE WORKOUT

MONDAY: CHEST / BACK EXERCISE
SETS
REPS( Weeks 1-3)*
REPS( Weeks 4-6)**
Barbell Bench Press
3-4
10-12
8-10
Bent Over Barbell Row
3-4
10-12
8-10
Incline Dumbbell Press
3-4
10-12
8-10
Back Extension
3-4
10-12
8-10
Wide Grip Lat Pulldown
3-4
10-12
8-10
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
TUESDAY: LEGS, GLUTES / HAMSTRINGS FOCUS
EXERCISE
SETS
REPS( Weeks 1-3)*
REPS( Weeks 4-6)**
Barbell Hip Thrust
4
10-12
8-10
Barbell Romanian Deadlift
4
10-12
8-10
Machine Hamstring Curl
4
10-12
8-10
Barbell Reverse Lunge
4
10-12
8-10
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
WEDNESDAY: ARMS / ABS( 20 MINUTES CARDIO OPTIONAL)
EXERCISE
SETS
REPS( Weeks 1-3)*
REPS( Weeks 4-6)**
Dumbbell Curl
3
10-15
10-12
Preacher Curl
3
10-15
10-12
Skullcrusher
3
10-15
10-12
Cable Triceps Pushdown
3
10-15
10-12
Hanging Knee Raise
4
20
30-35
Barbell Abs Rollout
4
20
30
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
THURSDAY: REST( 20-30 MINUTES CARDIO OPTIONAL)
FRIDAY: SHOULDERS
EXERCISE
SETS
REPS( Weeks 1-3)*
REPS( Weeks 4-6)**
Dumbbell Shoulder Press
3
10-12
8-10
Combination Dumbbell Front & Lateral Raise
3
10-12
8-10
Seated Shoulder Press
3
10-12
8-10
Barbell Upright Row
3
10-12
8-10
Prone Rear Delt Raise
3
10-12
8-10
Farmer’ s Walk
3
20 steps each direction
30 steps each direction
* Weeks 1-3 at 60-80 % of one rep max
Carry heavier weights
** Weeks 4-6 at 75-90 % of one rep max
ironmanmagazine. com | SEPTEMBER 2017 37