push the bar down until it touches the front of your thighs. Your arms will be fully extended. Pause for a two count and repeat. Hanging Knee Raise Hang from a pull-up bar with your arms and legs fully extended and your feet off the ground. Raise your knees towards your chest as high as possible. Pause and slowly return to the starting position. Don’t swing your body. Barbell Abs Rollout Load a barbell with five-pound plates on each side. Kneel on the floor behind the barbell. You’ll be on your hands and knees. Roll the barbell straight forward, stretching your body flat, but don’t touch the floor. Pause and then pull yourself back to the starting position. Thursday: Rest – Cardio Optional Friday: Shoulders Seated Shoulder Press Sit on a bench with back support. Hold a dumbbell in each hand. Position them upright on your thighs and use your thighs to push the dumbbells overhead. Lock your arms. Rotate your wrists so that the palms of your hands are facing forward. Lower the dumb- bells until your elbows are parallel to the floor. Pause in the contracted position. Push the weights back to the starting position. Combination Dumbbell Front And Lateral Raise Stand holding a dumbbell in each hand with an overhand grip. Let the dumbbells rest on your thighs. Keeping 42 SEPTEMBER 2017 | ironmanmagazine.com your torso stationary, raise the dumb- bells vertically stopping slightly past shoulder height. Pause. Then keep- ing your palms facing down and your arms straight push the dumbbells out horizontally. Pause. Bring them back to your midline, then back down to your thighs. This combination is one rep. Barbell Upright Row Grab a weighted barbell with a slightly less than shoulder-width overhand grip. Stand with your arms fully extended and back straight. Keep your elbows slightly bent. Lift the bar by pulling your elbows up and to your sides. Bring the bar close to chin level. Pause for a two count. Lower the bar slowly to the starting position. Prone Rear Delt Raise Hold a dumbbell in each hand. Lie chest down on an incline bench set to a 15 to 25 degree angle. Your arms will be extended to your sides, palms facing your torso. Raise your arms horizontally until your elbows are at shoulder height and your arms are parallel to the floor. Pause and slowly lower the dumbbells. Farmer’s Walk Grab a pair of dumbbells. Find a long straightaway. Walk up and down the straightaway resting briefly at the end of each direction. Repeat walking back and forth (one set) for the desired number of sets. Saturday: Legs – Quads/Calves Squat Load a barbell in the squat rack. Step up to the bar and place the bar on the top of your traps. Keep your chest up and your head facing forward. Place your feet h ip-width apart with your feet turned out as needed. Lower your body by bending at your knees. Refrain from pushing your hips back. Your knees will move forward, but should track in line with your second and third toes. Move all the way down, keeping the weight in your heels. When your upper and lower legs make contact, begin driving the weight back up. Leg Press with Calf Raise Sit on the machine after loading the desired weight. Place your feet on the platform hip-width apart with your heels flat. Your knees will be at a 90-degree angle. Brace your abs and push the platform up with your heels and forefoot through a full range of motion. Pause. Descend slowly to the starting position. Your feet should always remain flat. Next, lock the plate in place and position your feet so the balls of your feet are on the bottom of the plate with your heels hanging off. Push the plate with your toes and balls of your feet contracting the calf muscles. Pause. Lower the weight. Repeat the movement. Leg Extension Select the desired weight and sit on the machine with your legs under the pad. Your legs will form a 90-degree angle between the lower and upper leg. Using your quads, fully extend your legs. Your body should remain stationary. Pause for a one count and then slowly lower the weight to the start position. That is one rep.