Zone Two and Iron
Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
Upper Body
Muscles worked: Chest, Upper back, Front delts, Lats, Triceps, Biceps, Quadriceps
- Dumbbell Bench Press3 sets × 6-8
- Cable Seated Row3 sets × 10-12
- Dumbbell Seated Shoulder Press3 sets × 10-12
- Lat Pull Down Normal Grip3 sets × 12
- Cable Pushdown2 sets × 15
- Dumbbell Curls2 sets × 15
- Briskly Walking1 sets × 20min
Steady Cardio
Muscles worked: Quadriceps
- Stationary Exercise Bike1 sets × 40min
Lower Body
Muscles worked: Quadriceps, Hamstrings, Calves, Core
- Dumbbell Goblet Squat3 sets × 12
- Barbell Romanian Deadlift3 sets × 6-8
- Leg Press Machine Normal Stance3 sets × 12-15
- Lying Leg Curl Machine3 sets × 15
- Bodyweight Standing Calf Raise3 sets × 20
- Abdominal Crunches3 sets × 15
- Gym Elliptical Machine Normal Speed1 sets × 15min
4x4 Intervals
Muscles worked: Quadriceps
- Assault Airbike Normal Speed4 sets × 4min
- Walking1 sets × 10min
Power Walk
Muscles worked: Quadriceps
- Treadmill Walk1 sets × 45min
Zone Two and Iron FAQ
Who is the Zone Two and Iron program for?
Zone Two and Iron is written for beginner lifters and runs 5 training days per week. Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
How many days a week is the Zone Two and Iron?
5 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Zone Two and Iron free?
Yes — Zone Two and Iron is completely free to follow. You can also track your sets and reps against it in the workout logger.
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