push the bar down until it touches the
front of your thighs. Your arms will be
fully extended. Pause for a two count
and repeat.
Hanging Knee Raise
Hang from a pull-up bar with your
arms and legs fully extended and your
feet off the ground. Raise your knees
towards your chest as high as possible.
Pause and slowly return to the starting
position. Don’t swing your body.
Barbell Abs Rollout
Load a barbell with five-pound plates
on each side. Kneel on the floor behind
the barbell. You’ll be on your hands and
knees. Roll the barbell straight forward,
stretching your body flat, but don’t
touch the floor. Pause and then pull
yourself back to the starting position.
Thursday: Rest – Cardio Optional
Friday: Shoulders
Seated Shoulder Press
Sit on a bench with back support. Hold
a dumbbell in each hand. Position
them upright on your thighs and use
your thighs to push the dumbbells
overhead. Lock your arms. Rotate your
wrists so that the palms of your hands
are facing forward. Lower the dumb-
bells until your elbows are parallel
to the floor. Pause in the contracted
position. Push the weights back to the
starting position.
Combination Dumbbell Front And
Lateral Raise
Stand holding a dumbbell in each
hand with an overhand grip. Let the
dumbbells rest on your thighs. Keeping
42 SEPTEMBER 2017 | ironmanmagazine.com
your torso stationary, raise the dumb-
bells vertically stopping slightly past
shoulder height. Pause. Then keep-
ing your palms facing down and your
arms straight push the dumbbells out
horizontally. Pause. Bring them back to
your midline, then back down to your
thighs. This combination is one rep.
Barbell Upright Row
Grab a weighted barbell with a slightly
less than shoulder-width overhand grip.
Stand with your arms fully extended
and back straight. Keep your elbows
slightly bent. Lift the bar by pulling
your elbows up and to your sides. Bring
the bar close to chin level. Pause for a
two count. Lower the bar slowly to the
starting position.
Prone Rear Delt Raise
Hold a dumbbell in each hand. Lie
chest down on an incline bench set to
a 15 to 25 degree angle. Your arms will
be extended to your sides, palms facing
your torso. Raise your arms horizontally
until your elbows are at shoulder height
and your arms are parallel to the floor.
Pause and slowly lower the dumbbells.
Farmer’s Walk
Grab a pair of dumbbells. Find a long
straightaway. Walk up and down the
straightaway resting briefly at the end
of each direction. Repeat walking back
and forth (one set) for the desired
number of sets.
Saturday: Legs – Quads/Calves
Squat
Load a barbell in the squat rack. Step
up to the bar and place the bar on the
top of your traps. Keep your chest up
and your head facing forward. Place
your feet h ip-width apart with your feet
turned out as needed. Lower your body
by bending at your knees. Refrain from
pushing your hips back. Your knees will
move forward, but should track in line
with your second and third toes. Move
all the way down, keeping the weight in
your heels. When your upper and lower
legs make contact, begin driving the
weight back up.
Leg Press with Calf Raise
Sit on the machine after loading the
desired weight. Place your feet on
the platform hip-width apart with
your heels flat. Your knees will be at a
90-degree angle. Brace your abs and
push the platform up with your heels
and forefoot through a full range of
motion. Pause. Descend slowly to
the starting position. Your feet should
always remain flat. Next, lock the
plate in place and position your feet so
the balls of your feet are on the bottom
of the plate with your heels hanging
off. Push the plate with your toes and
balls of your feet contracting the calf
muscles. Pause. Lower the weight.
Repeat the movement.
Leg Extension
Select the desired weight and sit on the
machine with your legs under the pad.
Your legs will form a 90-degree angle
between the lower and upper leg. Using
your quads, fully extend your legs. Your
body should remain stationary. Pause
for a one count and then slowly lower
the weight to the start position. That is
one rep.