THE LET’S GET NASTY SESSION
SUNDAY - CHEST & BICEPS WEDNESDAY - SHOULDERS
Incline press x 4 sets, Seated press x 4 sets
Slight incline dumbbell flyes x 3 sets, Heavy ass shrugs x 3 sets
Finish off with flat or decline press x 2 sets, Rear delts x 3 sets
1x drop set, all working sets taken to failure and
beyond Dumbbell lateral raises, super set with
upright rowing x 3 sets
Seated dumbbell curls- 3 sets, Tricep pushdowns x 4 sets
EZ curls- 3 sets Nasty curls or cable curls to finish- 2 sets EZ or seated triceps extensions
(skull crushers)
(The NASTY curl: Rope pushdowns, super set with dips x 2 sets
A full curl movement, followed by a half curl
movement, leaning forward and curling the bar
up until your forearm hits your bicep, then you
squeeze for 2 seconds and repeat.
REPEAT THIS UNTIL FAILURE)
MONDAY - BACK
Lat pull downs
(1 week wide and 1 week close) x 4 sets
FRIDAY - LEGS
Calf raises using leg press x 4 sets
Standing calf raises x 2 sets
Lying hamstring curls x 4 sets
(last set being a drop set)
Seated hammer hamstring curls x 2 sets
Seated palm up grip hammer rows × 3 sets Leg extensions x 4 sets
(last set being a drop set)
Single arm hammer rows x 3 sets Leg press x 4 sets
Pullover x 3 sets Hack/hammer squat x 3 sets
Deadlifts (not touching the floor)
APRIL 2018 | FLEX
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