QUAD EMPHASIS, LEGS
Ham Curl
3 x Working sets 10-12 reps
Hack Squat
2 x SS 8-12
Banded Leg Press
3 x Working Sets 20-25 reps
Leg Extension
1 x Rest Pause set 50-60 reps total
Adductors
3 x Working Sets 12-15 reps
CHEST/DELTS
Machine Flyes
3 x Working sets 12-15
Incline Smith Press
2 x Straight sets 10-12 reps
Incline Dumbell Flyes
3 x Working Sets 10-12 reps
Reverse Machine Dips
3 x Working Set plus triple drop set
Dumbbell Side Raises
4 x Working sets 12-15 reps
Machine Side Raises
3 x Working sets 15-20 reps plus partials
APRIL 2018 | FLEX
13