Iron man Iron Man USA August 2017 f - Page 36

COVER STORY from there. It took hundreds of hours of work, lots of failure and a lot of [negative answers] before I ever got a single yes. TRAINING SNAPSHOT DAY 1: CHEST EXERCISE SETS REPS Barbell Incline 5 20,12,10,10,8 Machine Flye 4 15,12,10,8 Decline Hammer Machine Press 4 15,12,10,8 Flat Barbell 5 15,12,10,8,6 Standing Cable Flye 4 15,12,10,10 Abs – Pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set DAY 2: ARMS EXERCISE SETS REPS Standing Dumbbell Curl 4 12,10,8,8 Standing Cable Rope Pulldown 5 15,12,10,10,8 Standing Hammer Curl 4 12,10,8,8 Standing Triceps Pushdown 5 15,12,10,10,8 Standing Straight Bar Arm Curl 4 10,10,8,8 Dips On Bench 4 sets of at least 20 reps 20,20,20,20 Seated Concentration Curl or Seated Machine Curl 3 sets- failure Single Arm Reverse Cable Pulldown 3 sets of at least 20,20,20,20 DAY 3: LEGS EXERCISE SETS REPS Leg Extension 4 50,40,35,25 Smith Machine or Regular Squat 5 25,20,15,10,10 Leg Press (will sometimes incorporate into a workout, depends on energy) 5 50,40,35,25,20 Lunge 4 20 (10 per leg) reps Seated Leg Curl 4 25,20,15,15 Seated Calf Raise 4 25 Abs – Pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set DAY 4: SHOULDERS/TRAPS EXERCISE SETS REPS Dumbbell Lateral Raise 4 15,12,10,10 Seated Dumbbell Shoulder Press 5 15,12,10,10 Dumbb •±°Ι½ΉΠI…₯Ν”(Μ(ΔΤ°ΔΘ°Δΐ)Υ΅‰‰•±°M‘Ι՜(Τ(Θΐ°Θΐ°ΔΤ°ΔΘ°Δΐ)UΑΙ₯‘ЁI½ά(Π(ΔΤ°ΔΘ°ΔΘ°Δΐ)M•…Ρ•I•…ȁ•±Π5…‘₯Ή”° …‰±•Μ½ΘΥ΅‰‰•±±Μθ€ΠΝ•ΡΜ€ΔΤ°ΔΘ°ΔΘ°Δΐ)d€Τθ  ,)aI %M)MQL)]₯‘”΅Ι₯ΐAΥ±°΅Uΐ(Π)M•…Ρ•!…΅΅•ΘI•Ω•ΙΝ”Ι₯ΐAΥ±±‘½έΈ€Π)M•…Ρ• …‰±”AΥ±° …¬(Π)5…‘₯Ή”1…ЁAΥ±±‘½έΈ(Τ)MΡ…Ή‘₯ΉœΙ½ΉΠAΥ±±‘½έΈ(Π)!εΑ•ΘαΡ•ΉΝ₯½Έ(Π)IAL(ΔΤ°ΔΤ°ΔΘ°Δΐ(ΔΘ°ΔΘ°Δΐ°Δΐ(ΔΘ°ΔΘ°Δΐ°ΰ(ΔΤ°ΔΘ°Δΐ°Δΐ°ΰ(Θΐ°Θΐ°ΔΤ°ΔΘ(Θΐ°Θΐ°ΔΤ°ΔΤ)d€ΨθQ=U UAL+Šq=Έ΅δΝ₯αΡ ‘…δ$έ₯±°Α₯¬ΡέΌΡΌΡ‘Ι•”‰½‘δΑ…ΙΡ́$Ρ‘₯Ή¬Ρ‘…Ё…Ι”±…₯Ήœ)…Ή‘Ό„Ρ½Υ ΥΐΈ$΅…䁑Ό„₯ɍΥ₯Π°½Θ$΅…δΑ₯¬ΡέΌΡΌΡ‘Ι•”•α•Ι₯Ν•Μ)™½Θ•… Ι½ΥΐΈ$Ι•…±±δ™½Ύ½ΈΡ‘”΅Υ͍±”…ΉΡ…­”Ρ₯΅”ΡΌ΅…­”ΝΥΙ”)'ŠeΩ”έ½Ι­•₯Ё•™™•Ρ₯Ω•±δΈQ‘•Ν”‘…έ$Ή½Ι΅…±±δ±₯™ΠΩ•Ι䁱₯‘Π°ΝΡΙ₯Π™½Ι΄°)‘₯ Ι•ΑΜ»Št)…΄ΑɽՐΡΌΝ…䁡εΝ•±˜Ή½Θ‘Ό΅δ)ΡΙ…₯Ή•Ίх­”Α…ΙЁ₯ΈΡ‘½Ν”΅•Ρ‘½‘ΜΈ)]”ΙΥΈ½­­•ΈMΡΙ½ΉœQΙ…₯Ή₯Ήœέ₯Ρ )₯ΉΡ•Ι₯Ρ䁅Ή…Ι”ΑɽՐ½˜Ρ‘”έ½Ι¬έ”)‘ΌΈe½Τ…Έ™₯Ή΅δΡΙ…₯Ή₯Ήœ…ЁέέάΈ)‰Ι…Ή‘…Ή™½­­•ΈΉ½΄Έ(ΜЁUUMP€ΘΐΔ܁π₯Ι½Ή΅…Ή΅……ι₯Ή”Ή½΄)%4θ]‘…ΣŠéё”΅½ΝЁ₯΅Α½ΙΡ…ΉΠΡ‘₯Ήœ)Α•½Α±”½™Ρ•Έ‘½»ŠeЁɕ…±₯锁…‰½ΥΠ)ε½ΥȁΝՍ•ΝΜό) θQ‘…Ё₯Ё…΅”±…ѕȁ₯Έ±₯™”Έ$‘₯‘»ŠeΠ)ΝΡ…ΙЁ½΅Α•Ρ₯ΉœΥΉΡ₯°$έ…Μ€ΜΐΈ$½Π΅δ)™₯ΙΝЁΝΑ½ΉΝ½Θ…Π€Μȁ…Ή₯Ё͹½έ‰…±±•)%4聼ε½Τ‘…Ω”…Ήδέ½Ι‘́½˜έ₯Ν‘½΄)Ρ‘…Ё‘…Ω”Ν•ΙΩ•ε½Τέ•±°½Ω•ΘΡ‘”ε•…ΙΜ)Ρ‘…Ёε½Τ™••°…Έ‘•±ΐ½Υȁɕ…‘•Ί₯Έ)Ρ‘•₯ȁ™₯ΡΉ•Ν́©½ΥΙΉ•δό) θMΥΙΙ½ΥΉε½ΥΙΝ•±˜έ₯Ρ Α½Ν₯Ρ₯Ω”Α•½Α±”)…ΉΑ•½Α±”Ρ‘…Ё‘•±ΐε½Τ…±½ΉœΡ‘”έ…δΈ)9•…Ρ₯Ω”Α•½Α±”έ₯±°©ΥΝЁ‰Ι₯Ήœε½Τ‘½έΈ)…Ή΅…­”₯Ёё…Ё΅Υ ‘…Ι‘•Θ™½Θε½ΤΡΌ)…‘₯•Ω”ε½Υȁ½…±ΜΈQ‘”Α•½Α±”Ρ‘…Ё‰Ι₯Ήœ)ε½Τ‘½έΈ…Ι”…™Ι…₯½˜‘…Ή”°…Ή™••°)Ρ‘…Ёε½ΥȁΑ½Ν₯Ρ₯Ω”…ΡΡ₯ΡΥ‘”…Ή‘…ɐέ½Ι¬)Ν½΅•‘½ά΅…­•ΜΡ‘•΄‘…Ω”ΡΌ΅…­”Ρ‘½Ν”)‘…Ή•ΜΡ½Ό°έ‘₯ Ν…ɕ́Α•½Α±”°ΝΌ)Ρ‘•δέ₯±°‰•½΅”ε½ΥȁݽΙΝЁΙ₯Ρ₯ΜΈI₯Ν”)…‰½Ω”Ρ‘…Ё…Ήέ½Ι¬½Έε½ΤΈe½Τ…Ι”Ρ‘”)‰•ΝЁ₯ΉΩ•ΝΡ΅•ΉΠε½Τ…Έ΅…­”Έ±ΝΌ‰”)½Α•ΈΡΌ…‘Ω₯”ΈΝ¬ΕΥ•ΝΡ₯½ΉΜ…Ή…‰Ν½Ιˆ)έ‘…Ё½Ρ‘•ΊΑ…Ν́½ΈΡΌε½ΤΈ!½έ•Ω•Θ‘½»ŠeΠ)΅…­”Ρ‘₯́₯Ή™½Ι΅…Ρ₯½ΈƒŠqΡΙΥΡ£Št…́΅…Ήδ)ΥΙΎ½ΥЁё•Ι”‰•±₯•Ω”Ρ‘•δ­Ή½ά₯Ё…±°…Ή)έ₯±°Α…Ν́½Έ‰……‘Ω₯”•Ω•Ι䁍‘…Ή”Ρ‘•δ)•ΠΈΌε½Υȁ‘½΅•έ½Ι¬…Ή₯ΉΩ•ΝΡ₯…Ρ”Ρ‘”)…‘Ω₯”ε½Τ…Ι”₯Ω•Έ…Ή™₯Ήέ‘₯ …‘Ω₯”)‰•ΝЁݽɭ́™½Θε½ΤΈ)½»ŠeЁΡΙδΡΌ‰”©ΥΝЁ±₯­”Ν½΅•½Ή”•±Ν”ƒŠL)Ρ‘…ΣŠé„Ι•₯Α”™½Θ™…₯±ΥΙ”Έ%ӊ齬ΡΌ±½½¬Υΐ)ΡΌ°±•…ΙΈ™Ι½΄…Ή‰”₯ΉΝΑ₯Ι•‰δ½Ρ‘•ΙΜ°)‰ΥЁ‘½»ŠeЁΑΥЁε½ΥΙΝ•±˜‰•±½άΡ‘•΄…Ή)…ΝΝΥ΅”Ρ‘•δ…Ι”‰•Ρѕȁё…Έε½ΤΈ ”ε½Τ)…ΉΑɽՐ½˜ε½Υȁ½έΈ…½΅Α±₯Ν‘΅•ΉΡΜΈ)Q‘”Α•½Α±”ε½Τ…‘΅₯Ι”έ•Ι”½Ή”Ή½ΠΝΌ)‘₯™™•Ι•ΉΠΡ‘…Έε½ΤΈ ±…锁ε½Υȁ½έΈΡΙ…₯°„e½Τ)…Έ…½΅Α±₯Ν …ΉεΡ‘₯Ήœε½Τέ…ΉΠέ₯Ρ „)ΝΡΙ½Ήœ΅₯Ή°ΝΡΙ½Ήœ½…±Μ…Ή‘…ɐέ½Ι¬Έ)MΌ₯˜ε½Τέ…ΉΠΝ½΅•Ρ‘₯Ήœ°Ό•Π₯ΠΈ)%4θ%́ё•Ι”…Ήε½Ή”ε½Τ±½½¬ΡΌ™½Θ₯ΉΝΑ€΄)Ι…Ρ₯½Έ₯Έε½Υȁ±₯™”ό) θ$±½½¬ΡΌ΅…ΉδΑ•½Α±”Έ$έ₯±°­••ΐ₯Π)Ν₯΅Α±”Ρ‘½Υ …Ή±•…Ω”₯Ёέ₯Ρ ΅δέ₯™”)…ΉΝ½ΈΈQ‘•δ₯ΉΝΑ₯Ι”΅”ΡΌ‘ΌΙ•…Π)Ρ‘₯ΉΜ°ΡΌ•ΠΥΐ…Π€Υ…΄•Ω•Ι䁑…䁅Ή)Ι₯ΉΡ‘ɽ՝‘½ΥЁё”έ••¬Έ •ε½ΉΡ‘•΄°)ΙΉ½±M‘έ…Ιι•Ή••Θ‘…́‰••Έ΅δ)±₯™•±½Ήœ₯ΉΝΑ₯Ι…Ρ₯½ΈΈ)%4θ]‘…Ё…‘Ω₯”έ½Υ±ε½Τ₯Ω”ΡΌ…Ήδ΄)½Ή”έ…ΉΡ₯ΉœΡΌ΅…­”₯Ё₯Έ™₯ΡΉ•Ν́…Ή½½Θ)™₯ΡΉ•Ν́½΅Α•Ρ₯Ήœό) θe½ΤΉ••ΡΌ™₯ΙΝЁ½˜…±°‰”½¬έ₯Ρ )ε½ΥΙΝ•±˜₯Έέ‘…ѕٕȁε½Τ…Ι”₯ΉΩ½±Ω•₯Έ°½Θ)έ‘…Ё±•Ω•°ε½Τ…Ι”…Ё₯Έ•Ω•ΙεΡ‘₯Ήœε½Τ‘Ό(‘έ½Ι­½ΥЁɽΥΡ₯Ή”°‘₯•Π°•ΡŒΈ€Έ]‘•Έε½Τ…Ι”)½¬έ₯Ρ ε½ΥΙΝ•±˜…Ή±½Ω”ε½ΥΙΝ•±˜°ε½Τέ₯±°)΅…­”΅½Ι”½˜„½΅΅₯Ρ΅•ΉΠΡΌΡ‘”‰•ΡΡ•Θ΄)΅•ΉΠ½˜ε½ΤΈe½Τ…±ΝΌέ½»ŠeЁ•Π‘₯͍½ΥΘ΄)…•έ‘•ΈΡ‘₯ΉΜ‘½»ŠeЁΌ•α…Ρ±δ‘½άε½Τ)έ…ΉΠΡ‘•΄ΡΌΈe½Τέ₯±°‘…Ω”Ρ‘”ΝΡΙ•ΉΡ ΡΌ)…ΙΙ䁽Έ…Ή½ΉΡ₯ΉΥ”ΡΌΡΙδΡΌ…‘₯•Ω”Ρ‘”)Ι•ΝΥ±Ρ́ε½Τ…Ι”ΝΡΙ₯Ω₯Ήœ™½ΘΈ%˜ε½Τ‘½»ŠeЁ±½Ω”)ε½ΥΙΝ•±˜Ή½ά…Ή•Ω•ΙδΝΡ•ΐ½˜Ρ‘”έ…δ°)ε½Τ‘•™₯Ή₯Ρ•±δέ½»ŠeЁ‰”‘…ΑΑδέ‘•Ι•Ω•Θ₯Ё₯Μ)ε½Τ…Ι”½₯ΉœΈ