Hit Your Muscles from All Angles with Ironman Positions of Flexion

Each muscle is hit from a midrange, stretch and contracted position.

 Workout A:

Quads:
Squats or Leg Press 2 x 8-12
Sissy Squats 1 x 8-12
Leg Extensions 2 x 8-12

Hamstrings:
Stiff legged deadlifts 2 x 8-12
Leg curls: 2 x 8-12

Calves:

Standing calf raise 2 x 12-20
Seated calf raise 2 x 12-20

Chest:
Bench Press 2 x 8-12
Incline Dumbbell Press 2 x 8-12
Flyes 1 x 8-12
Dips 1 x 8-12

Biceps:
Barbell curls 2 x 8-12
Incline Dumbbell Curls 2 x 8-12
Concentration Curls 2 x 8-12

Workout B:

Back:
Chins or Lat Pulldowns 2 x 8-12
Pullover 2 x 8-12
Bent over rows or Cable row: 2 x 8-12

Delts:
Standing barbell Press 2 x 8-12
One Arm Cable lateral 2 x 8-12
Seated dumbbell lateral 2 x 8-12

Traps:
Barbell or Dumbbell Shrugs 2 x 8-12

Triceps:
Close Grip Bench Press 2 x 8-12
Overhead Extensions 2 x 8-12

Dumbbell Kickbacks 2 x 8-12

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