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ROUGH TRACK TRIATHLON

Exercise: Muscle Workouts

Work your body hard
Workout A

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



1. Decline close-grip bench press Sets: 4 Reps: 8 Target: lower chest, triceps Hold your hands in line with your elbows, which you should keep tucked in at your sides.		2. Incline dumb-bell press Sets: 4 Reps: 8 Target: upper chest, triceps Pause at the top of the press to control the weight and lower slowly.



3. Elevated press-up Sets: 4 Reps: 8 Target: chest Alternate the elevated side with each set.		4. Standing reverse curl Sets: 4 Reps: 8 Target: biceps, forearms Keep your elbows tucked in to your sides and avoid leaning backwards.



5. Barbell curl Sets: 4 Reps: 8 Target: biceps Lower the weight across the whole range of motion before curling up with elbows in to your sides.		6. Dumb-bell single-arm preacher curl Sets: 3 Reps: 8 each side Target: biceps Keep your upper arm flush with the bench and lift the weight straight up.

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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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