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ROUGH TRACK TRIATHLON

Exercise: Muscle Workouts

Work your body hard
Workout B

Build your shoulders and back with these six moves.



1. Pull-up Sets: 4 Reps: 8 Target: upper back, lats, core Cross your ankles behind you to stop your legs swinging.		2. Snatch-grip barbell row Sets: 4 Reps: 8 Target: rear shoulders, upper back Lower your arms all the way down before pulling the bar up to your chest.



3. Single-arm dumb-bell row Sets: 3 Reps: 8 each side Target: lats, rear shoulders Keep your lower back unstressed and your torso locked in position.		4. Dumb-bell Cuban press Sets: 4 Reps: 8 Target: shoulder rotators, front and mid shoulders Keep your upper arms in line with your shoulders during the rotation.



5. Neutral-grip dumb-bell shoulder press Sets: 4 Reps: 8 Target: front and mid shoulders		6. Front/lateral raise Sets: 3 Reps: 8 each side Target: front and mid shoulders Don’t raise your arms above the line of your shoulders.

MORE EXERCISE

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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
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WORK YOUR BODY HARD

BACK

Workout A

Your chest and arms are the targets of this first post-exhaustion workout.

View Workout A

Workout B

Build your shoulders and back with these six moves.

View Workout B

Workout C

Hit everything below the chest with the final moves of this post-exhaustion routine.

View Workout C

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EXERCISE

Quickfire muscle

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Muscle Workouts

Tips & Advice

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