hold it straight over your chest with locked arms. Lower the bar at a medium pace until it nearly touches your middle chest area. Pause and push the bar back to the starting position.
Bent Over Barbell Row Bend over and grab a loaded barbell with a slightly wider than shoulderwidth grip. Hinge at your hips and pull the bar to your lower chest keeping your torso stable and horizontal. Lower the bar back to the starting position.
Incline Dumbbell Press Lie on a 45-degree incline bench with a dumbbell in each hand resting on your thighs. Use momentum from your thighs to push the dumbbells up and overhead at shoulder width. Your palms should be facing away from you. Lock your arms at the top. Lower the weight straight down at a medium pace. Return to the starting position.
Back Extension Lie prone on a hyperextension bench securing your ankles under the footpads. Keep your body straight. Your waist should be able to bend without any hindrances. Hug a plate flat to your chest. Bend forward slowly at the waist as far as you can while keeping your back flat. Your hamstrings should stretch, but don’ t round your back. Pause. Slowly raise your torso back into the starting position.
Wide Grip Lat Pulldown Sit on the lat pulldown machine and take hold of the bar using an overhand grip slightly wider than shoulder width. Pull the bar down until it’ s positioned at the upper portion of your chest. Pause at the bottom of the movement. Slowly move the weight back to the starting position.
Tuesday: Legs – Glutes Hamstrings
Barbell Hip Thrust Sit on the ground in front of a flat bench. Roll a loaded barbell over your legs; position it above your hips. Raise your back against the bench with your shoulder blades near the top of it, simultaneously lifting the weight. Drive the bar skyward with your legs, extending your hips. Lock your hips at the top of the movement, pause and then lower back to the starting position.
Barbell Romanian Deadlift While standing, hold a bar with a pronated hand grip. Push your chest out, keep your shoulders back and your knees slightly bent, then lower the bar by pushing your butt backwards as far as you can and keep the bar close to your body. Return to the starting position by driving your hips forward.
Machine( Prone) Hamstring Curl Set the machine to your height. Lie face down on the machine with the pad of the lever a few inches under your calves. Make sure that your torso remains perfectly flat on the bench. Grab the side handles of the machine. Keep your toes straight. Curl your lower legs up. Be sure your upper legs stay flat on the pad. Once your hamstrings are fully contracted, pause. Slowly lower back to the starting position.
Barbell Reverse Lunge Hold a weighted bar across your upper back. Stand with your feet about hip-width apart. Step back about two feet with your right foot keeping your hips facing forward. The toe of your back foot will make contact first. Allow both of your knees to bend and lower yourself until your trailing knee almost touches the floor. Press back up into the starting position using your back foot. Repeat on the left side.
Wednesday: Arms / Abs, Cardio Optional
Dumbbell Curl Stand with a dumbbell in each hand at arm’ s length with your palms facing out. Keep your elbows close to your torso and your upper arms stationary as you curl the weights to shoulder level, fully contracting your biceps. Pause and slowly return to the starting position.
Preacher Curl Sit at a preacher bench with a weighted E-Z bar. Grab the E-Z bar at the innermost handle and start with it in a flexed position near your chin. With your upper arms and chest secured against the bench pad, slowly lower the bar until your biceps are fully extended. Then curl the weight up. Squeeze your biceps and hold for a one count. Repeat.
Skullcrusher Lie on a bench with an E-Z bar. Extend both arms overhead. Begin by bending your elbows at a 90-degree angle so that your forearms are parallel to the floor. The bar will end right above your forehead. Straighten your arms to begin the next repetition.
Cable Triceps Pushdown Attach an angled bar to the high pulley. Grab it with an overhand grip at shoulder width. Stand with your torso straight and a slightly forward inclination. Your upper arms will remain close to your body and your forearms should be pointing up towards the pulley as they hold the bar. Use your triceps to
40 SEPTEMBER 2017 | ironmanmagazine. com