The Classic Iron Workout Program is designed to help you get stronger—plain and simple. And with six sets of heavy deadlift triples, the Day 4 workout will go a long way in increasing your all-out, total-body strength.
Today, we’re combining deadlifts with a superset of Arnold presses and upright rows for a workout that hits your entire body, but especially focuses on your hips, legs, back, and shoulders.
First, complete your deadlift sets. These sets are designed to be heavy, so make sure you’re picking a challenging weight. Before you attempt any work sets, though, make sure you warm up your entire body thoroughly with both a total-body warmup. Then, do several sets of lighter deadlifts as you work your way to your “working weight”.
Don’t shortchange yourself with rest periods, either. These deadlifts will tax your nervous system and vast amounts of muscle, so give your body 5–7 minutes to recover before the next set.
The next two exercises are done as a superset: As soon as you finish the Arnold press, perform the upright row. Rest for 90-120 seconds before doing another superset.
