Flex F_UK_2018_April | Page 111

time. Currently, I’m off-season
and my daily diet looks something
like this:
Meal 1:
200g oats
4x slices wholemeal toast
150g lean mince
4x whole eggs
1 scoop of whey
Meal 2, 3, 4, 5
200g chicken or white fish
150g jasmine rice
100g mixed green vegetables
Meal 6
200g salmon or steak
400g white potatoes
100g mixed green vegetables
Meal 7
200g oats
30g peanut butter
1 scoop isolate whey
1 scoop casein whey
WHAT IS YOUR TRAINING SCHEDULE?
SESSION 1: PUSH
Flat dumbbell press:
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets Smith machine shoulder
press
1 x 15-20 (warm up)
4 x 8- 10 reps
90 seconds rest between sets
Incline bench press
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets Arnold press
1 x 15-20 (warm up)
4 x 8- 10 reps
90 seconds rest between sets
Pec dec machine or mid chest
cable fly
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets Seated side lateral
raises
5 x 20 reps – 1 second hold at the
top (no momentum used)
60 seconds rest
Chest press machine
1 x 15-20 (warm up)
5 x 20 reps
45 seconds rest between sets EZ bar skull crushers
4 x 15 reps
60 seconds rest
Dumbbell shoulder press
1 x 15-20 (warm up)
4 x 8- 10 reps
90 seconds rest between sets
Close grip bench press /
triceps rope pull downs
(superset)
4x 12 of each
60 seconds rest
SESSION 3: PULL
Wide Pull ups
5 x 8 - 10 reps
90 seconds rest between sets
Rack pulls
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets
Single arms
rows
1 x 15-20 (warm up)
4 x 6 - 8 reps (each arm)
90 seconds rest between sets
Close grip
pull downs
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets
Cable rows
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets
APRIL 2018 | FLEX
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