T2G TRAIN TO GAIN
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1. Wide-Grip Incline Pulldown Back Blaster
Set an incline bench to about 70 degrees and place it
about a foot or two in front of a high cable station, with
the underside of the bench facing the weight stack.
Attach a long lat-pulldown bar to the upper pulley and
take a greater-than-shoulder-width overhand grip.
Sit facing into the bench with your stomach pressed
firmly against the pad, and your legs and feet back
behind you. Begin with your arms straight and lats fully
stretched. With no momentum or jerking, bring the bar
slowly down to the clavicles while arching your lower
back until you feel an intense contraction all the way
from the upper back down to the lumbars. Hold for a
moment and then return to the starting position.
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2. Incline Overhead Front Raise Deltoid Destroyer
Set an incline bench to about 60 degrees and place it a few feet in front of a lower pulley with the front of bench facing the weight stack. Attach
a short straight bar and take a shoulder-width overhand grip. Sit back on the bench with your arms held straight and downward toward the low
pulley. The bar should be a few inches above your thighs at the beginning of each rep. While keeping your arms straight, slowly raise the bar up
and back in an arc until your hands are in position higher than your head. Contract the shoulders hard and then carefully lower the bar
(by reversing the arc) to the starting position while resisting every inch of the way.
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3. Incline Extension/Pushdown
Triceps Thrasher
Set an incline bench to about 60 degrees and
place it a few feet in front of a high cable station.
The underside of bench should be facing the
weight stack. Connect a rope attachment to the
upper pulley. Lie back on the incline bench and
have someone hand you the rope from overhead.
Begin with your elbows locked firmly into the sides
of your torso and fists a few inches in front of
your face. Forcefully push both down and outward
(making this a “hybrid” of both a pushdown and
extension) until your arms are locked out and the
triceps fully contracted. Then, while your elbows
remain in place, resist the eccentric contractions
until once again back in the starting position.
10 JUNE 2017 | ironmanmagazine.com
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