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ROUGH TRACK TRIATHLON

Exercise: Muscle Workouts

Negative reps
Workout B

Hit the muscles of the lower body with these six exercises.



1. Dumb-bell sumo squat Sets: 3 Reps: 8 Target: quads, glutes, core Squat down until your thighs are level with the floor.		2. Negative lateral raise Sets: 3 Reps: 8 Target: shoulders Take six full seconds to lower the weights, keeping your elbows locked.



3. Snatch-grip deadlift Sets: 3 Reps: 8 Target: glutes, hamstrings, core Hold the bar in a twice shoulder-width grip.		4. Seated dumb-bell shoulder press Sets: 3 Reps: 8 Target: shoulders Sit on a flat bench without back support.



5. Dumb-bell lunge Sets: 3 Reps: 8 each side Target: quads, hamstrings, glutes Push back with your front leg from the lunge position to standing.		6. Dumb-bell row/shrug Sets: 3 Reps: 8 Target: upper back, shoulders Raise the weights until your upper arms are parallel with the floor, then shrug your shoulders.

MORE EXERCISE

MUSCLE WORKOUTS		SPORTS DRILLS
Quickfire muscle UFC Workout A UFC Workout B UFC Workout C Weapons of Choice Power of the pyramid Opposing targets Turn for the better Less is more See all Muscle Workouts		Football Triathlon Freeskiing See all Sports Drills
BODY FOCUS		TIPS & ADVICE
Lower Back Calves and Forearms Glutes Triceps Abs Upper Back Biceps Quads Hamstrings See all Body Focus		Quick core workout Power on the field Stop slumping Overhead Siff lunge Full-body triceps press Swim For Tri Whole body workout Improve posture Fitter, faster See all Tips & Advice
ABS
Getting started No kit abs exercises Abs exercises with dumb-bells Abs exercises using a Swiss ball Abs exercises using a Swiss ball and dumb-bells Abs exercises with medicine ball Abs exercises with a cable machine Abs exercises using a barbell and pull-up/dip bar See all Abs

NEGATIVE REPS

BACK

Workout A

These moves target the upper body. Do negative reps in the first set of every exercise.

View Workout A

Workout B

Hit the muscles of the lower body with these six exercises.

View Workout B

Workout C

Your core gets a workout here, giving you a strong platform for muscle growth elsewhere in the body.

View Workout C

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EXERCISE

Quickfire muscle

Cluster training ticks all the boxes – it boosts muscle growth, burns fat and does so in double-quick time

Muscle Workouts

Tips & Advice

Sports Drills

Body Focus

Abs

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Muscle Workouts

Marathon Training Plan

Dumb-bells & Swiss Ball

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