Iron man Iron Man USA August 2017 f - Page 42

hand, explosively pull the dumbbell up towards your torso using momentum and lower it back down in one motion. Repeat on the left side. BENCH PRESS 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. 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 Order On-Line 24/7 above your chest. Keeping your elbows slightly tucked in, lower the dumbbells down to your chest then press them 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. 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 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. HOME AND COMMERCIAL FITNESS EQUIPMENT FACTORY DIRECT! 1,000’S OF PRODUCTS TO CHOOSE FROM! Home and Commercial Gyms Strength Equipment Single-Stack Functional Trainers Cardio Treadmills w ww w w.f itne ss fa c to r y. c o m or o r CA L L 1.80 1.800 0 . 3 8 3 . 9 3 0 0 • • • • • Ships fast/Assembly available Lo west pr i ces gu a ra nte e d Fi na nci n g a v a i l a bl e Gi ft cer t i f i ca te s Sa ve B IG o n ov e rs toc ks, fl oor m o d el s , cl os e outs & r efur bi s h ed e qu i pme nt Kettlebells, Plates, & Dumbbells Power Bars Power Racks Ellipticals Accessories Multi-Stack COMMERCIAL EQUIPMENT GSA # GS03F0152Y Benches www.fitnessfactory.com/commercial Bikes Commercial Rigs, Racks, Strength Circuits, Treadmills, Ellipticals, Bikes, Storage, Flooring Markets Served Military/Government • Corporate Facilities Parks and Recreation • Police Stations Multi-Housing • Fitness Centers Fire Departments • Rehab and Medical Universities/Colleges • Hotels and Spas High Schools • Personal Training Studios SHOP AT ANY OF OUR 4 CHICAGOLAND SUPERSTORES CHICAGO 773.395.4100 FOREST PARK 708.427.3599 MUNDELEIN 847.566.5395 AURORA 630.978.7525 5.15.15