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 exer- cise, or the maximum amount of weight you can push for one repeti- tion. 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 Barbell Bench Press 3-4 Bent Over Barbell Row 3-4 Incline Dumbbell Press 3-4 Back Extension 3-4 Wide Grip Lat Pulldown 3-4 * 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 Barbell Hip Thrust 4 Barbell Romanian Deadlift 4 Machine Hamstring Curl 4 Barbell Reverse Lunge 4 * Weeks 1-3 at 60-80% of one rep max ** Weeks 4-6 at 75-90% of one rep max REPS (Weeks 1-3)* 10-12 10-12 10-12 10-12 10-12 REPS (Weeks 4-6)** 8-10 8-10 8-10 8-10 8-10 REPS (Weeks 1-3)* 10-12 10-12 10-12 10-12 REPS (Weeks 4-6)** 8-10 8-10 8-10 8-10 WEDNESDAY: ARMS/ABS (20 MINUTES CARDIO OPTIONAL) EXERCISE SETS REPS (Weeks 1-3)* Dumbbell Curl 3 10-15 Prea ȁ ɰ(()Mձ͡(() Qɥ́A͡ݸ(()!-I͔(() ɉ́I(((]̀Ĵ́Ѐɕ(]̀д؁ЀԴɕ)IAL]̀дؤ(((((()Q!UIMdIMP5%9UQL I%<=AQ%=90)I%dM!=U1IL)aI %M)MQL)յMձȁAɕ() ѥյɽ(1ѕɅI͔()MѕMձȁAɕ() ɉUɥЁI()AɽIȁЁI͔()ɵˊé]((]̀Ĵ́Ѐɕ(]̀д؁ЀԴɕ)IAL]̀Ĵ̤(ȁIAL]̀дؤ((((((ѕ́ɕѥ((((ѕ́ɕѥ) 䁡٥ȁݕ)ɽ饹MAQ5 H܀