Iron man Iron_Man_USA__September_2017 | Page 40

“ Gain ” ster Workout

Before you begin , you need to know your one rep max for each exercise , or the maximum amount of weight you can push for one repetition . Why ? You ’ ll use a percentage of your one rep max to determine the amount of weight you will use for each exercise and build on that in the coming weeks .

THE WORKOUT

MONDAY : CHEST / BACK EXERCISE
SETS
REPS ( Weeks 1-3 )*
REPS ( Weeks 4-6 )**
Barbell Bench Press
3-4
10-12
8-10
Bent Over Barbell Row
3-4
10-12
8-10
Incline Dumbbell Press
3-4
10-12
8-10
Back Extension
3-4
10-12
8-10
Wide Grip Lat Pulldown
3-4
10-12
8-10
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
TUESDAY : LEGS , GLUTES / HAMSTRINGS FOCUS
EXERCISE
SETS
REPS ( Weeks 1-3 )*
REPS ( Weeks 4-6 )**
Barbell Hip Thrust
4
10-12
8-10
Barbell Romanian Deadlift
4
10-12
8-10
Machine Hamstring Curl
4
10-12
8-10
Barbell Reverse Lunge
4
10-12
8-10
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
WEDNESDAY : ARMS / ABS ( 20 MINUTES CARDIO OPTIONAL )
EXERCISE
SETS
REPS ( Weeks 1-3 )*
REPS ( Weeks 4-6 )**
Dumbbell Curl
3
10-15
10-12
Preacher Curl
3
10-15
10-12
Skullcrusher
3
10-15
10-12
Cable Triceps Pushdown
3
10-15
10-12
Hanging Knee Raise
4
20
30-35
Barbell Abs Rollout
4
20
30
* Weeks 1-3 at 60-80 % of one rep max
** Weeks 4-6 at 75-90 % of one rep max
THURSDAY : REST ( 20-30 MINUTES CARDIO OPTIONAL )
FRIDAY : SHOULDERS
EXERCISE
SETS
REPS ( Weeks 1-3 )*
REPS ( Weeks 4-6 )**
Dumbbell Shoulder Press
3
10-12
8-10
Combination Dumbbell Front & Lateral Raise
3
10-12
8-10
Seated Shoulder Press
3
10-12
8-10
Barbell Upright Row
3
10-12
8-10
Prone Rear Delt Raise
3
10-12
8-10
Farmer ’ s Walk
3
20 steps each direction
30 steps each direction
* Weeks 1-3 at 60-80 % of one rep max
Carry heavier weights
** Weeks 4-6 at 75-90 % of one rep max
ironmanmagazine . com | SEPTEMBER 2017 37