Ironmaster - Strength Multiplied

Ironmaster Recommended Workout Plans
Training Program #1 Total Body Routine Courtesy Hugo A. Rivera
Triset A (Chest/Back/Abs): Push Ups or Bench Presses 3 sets x10-12 reps (no rest) One Arm Dumbell Rows 3 sets x10-12 reps (no rest) Crunches 3 sets x25-40 reps (1 minute rest) Triset B (Delts/Biceps/Triceps): Dumbell Upright Rows 3 sets x10-12 reps (no rest) Dumbell Curls 3 sets x10-12 reps (no rest) Overhead Triceps Extensions 3 sets x10-12 reps (1 minute rest) Triset C (Thighs/Hamstrings/Calves): Squats 3 sets x10-12 reps (no rest) Stiff Legged Deadlifts 3 sets x10-12 reps (no rest) One Leg Calf Raises 3 sets x10-12 reps (1 minute rest)	or Download the 11x17 Exercise Poster
Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.

Training Program #2 Split Routine
Part A Crunch Situps Leg Raises Squats Lunges Calf Raises Arm Curls Curls - Preacher Curls Tricep Extensions Tricep Kickbacks Part B Bench Presses Incline Bench Preses Decline Bench Presses Shoulder Presses Stiff Legged Dead Lift One Arm Rows Shoulder Flyes Front/Rear Shoulder Flyes (Front & Rear Delts) Shoulder Shrugs	or Download the 11x17 Exercise Poster
Notes: This is a 4-day per week routine. Part A is for days 1 & 4. Part B is for days 2 & 6. So 4-5 sets of each exercise including your warm-ups. Use heavier weights and lower reps (6-10) with longer rest (2 min.) for greater muscle size and strength. Do higher reps (12-18) and less rest (30 sec. - 1 min.) for more muscle endurance and cardio conditioning. It is a good idea to alternate back and forth to constantly challenge the muscles.