Iron Man USA — August 2017

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 start-
ing 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 posi-
tion. Repeat on the opposite side.

Bench Press
Lie fl at 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 fi rmly on
the ground to keep your body in posi-
tion. Grab two dumbbells and slowly
pull them up to your chest. Pause and
then lower back to the starting posi-
tion.

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 fi rmly
on the ground to ensure that your body
remains in position. Grab two dumb-

bells 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 stop-

ping just short of locking out.

Conventional Deadlift

Load a barbell on the fl oor. Set your

feet up hip-width apart with your shoe-

laces 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

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 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.

44 AUGUST 2017 | ironmanmagazine.com

EXERCISE BALL KNEE TUCK

SINGLE LEG PRESS

LYING PRONE ROW