Iron Man USA — August 2017

this program a lot of exercises will be

performed back to back. For the upper

body strength day, you should aim to

rest for 60 to 90 seconds between

exercises performed back to back.

Dumbbell Bench Press

Sit on a bench resting a dumbbell on

each thigh. Lie back on the bench

using your legs to lift the dumbbells

above your chest. Keeping your elbows

slightly tucked in, lower the dumbbells

down to your chest then press them

back up.

Krok Row

Set up on a bench placing your left

hand and left knee on the bench while

planting your right foot on the ground.

Holding a dumbbell in your right

hand, explosively pull the dumbbell up

towards your torso using momentum

and lower it back down in one motion.

Repeat on the left side.

Incline Bench Press

Lie on the bench and grab the bar with

a slightly wider than shoulder-width

grip. Keeping your feet fi rmly planted on

the ground and your shoulder blades

retracted, lift the bar off the rack. Slowly

lower the bar down to your chest keep-

ing your elbows directly under the bar.

Once your elbows are slightly lower

than 90-degrees press the bar back up.

Barbell Row

Stand up and hold a barbell with your

hands roughly shoulder-width apart.

Slightly bend your knees and lower

your torso by bending at the waist and

pushing your hips back. Holding this

position, pull the bar up to your ster-

num, pause at the top and slowly lower

the bar back down.

Seated Military Press

Start seated in a power or squat rack

with a barbell set up slightly lower than

shoulder height. Grab the bar with

a shoulder-width grip and unrack it.

BENCH PRESS

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