THURSDAY- Legs
Exercise Set Type A- Abductor machine Progressive 3 10 to 12
B- BB glute bridge Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
Sets
Reps
C- Seated leg curls Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
D- BB SLDL Max efort 2 S1: 6 to 8, S2: 10 to 12
E- GHR Straight 2 Max reps
F- Back extensions Straight 3 10 to 12
G- Leg extensions Progressive 5 10 to 15
H- Banded hack squat Max efort 2 S1: 8 to 10, S2: 12 to 15
I- Adductor machine Progressive 3 10 to 12
Sets Reps
FRIDAY- Push 2
Exercise Set Type A- Seated cable lyes Straight 3 12 to 15
B- Hammer strength incline press Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
C- Flat smith machine press Max efort 2 S1: 6 to 8, S2: 10 to 12
D- Pec deck Drop set 3 12 to 15
E- Reverse cable lyes Progressive 4 10 to 12
F- Smith machine shoulder press Max efort 2 S1: 6 to 8, S2: 10 to 12
G1- Cable laterals Superset 3 12 to 15
G2- Cable front raises Superset 3 12 to 15
H- Single arm trcieps cable extensions Progressive 3 10 to 12
I- French press (30 degrees) Max efort 2 S1: 6 to 8, S2: 10 to 12
Exercise Set Type Sets A- Low cable row (overhand grip) Progressive 3 12 to 15
B- T-bar row Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
SATURDAY- Pull 2
Reps
C- Single arm hammer strength pull down Max efort 2 S1: 8 to 10, S2: 12 to 15
D- Lat pull down (V) Max efort 3 S1: 8 to 10, S2: 10 to 12, S3: 12+
E- DB shrugs Progressive 4 12 to 15
F- Single arm DB preacher curls Progressive 3 10 to 12
G- Cruciix curls Straight 3 10 to 12
H1- DB hammer curls Superset 3 10 to 12
H2- Cable curls Superset 3 12 to 15
Set Types Meaning
Max efort Max weight for the reps listed. Generally 2 or 3 sets. Drop the weight each set to achieve the set reps. Use warm-up
sets to reach your irst working weight.
Drop set On the last set of the exercise drop the weight by about 30% and go to failure.
Straight A normal set hitting the reps listed. Rest for 60-90 seconds each set.
Progressive Every set add more weight to the exercise so the last set is pushing failure.
Superset Perform the 2 exercises listed back to back with no rest. Rest when both are done and that is 1 set. Repeat for the
number of sets stated.
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FLEX | APRIL 2018