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ROUGH TRACK TRIATHLON

Exercise: Muscle Workouts

Negative reps
Workout A

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



1. Chin-up Sets: 3 Reps: 6 Target: biceps, lats Lower yourself all the way down before pulling up again.		2. Bent-over lower trap raise Sets: 3 Reps: 8 Target: rear shoulders, upper back, core Keep your thumbs pointing upwards and pause at the top of the move.



3. Bench press Sets: 3 Reps: 8 Target: chest, front shoulders Press the bar straight up, pause, then lower under control.		4. Single-arm dumb-bell row Sets: 3 Reps: 8 each side Target: lats, mid-back, core, forearms Keep your lower back unstressed and your torso locked in place.



5. Dumb-bell flye Sets: 3 Reps: 8 Target: chest Lower the weight across your natural range of motion.		6. Standing reverse curl Sets: 3 Reps: 8 Target: biceps, forearms Use an overhand grip. Lower the bar all the way down and keep your elbows at your sides.

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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

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Dumb-bells & Swiss Ball

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