CHEST
Similar to back, Hudson tends to
alternate between the two
movement types: presses and flies.
So, flies/press/flies/press.
3x Hammer Strength incline
machine press, Hudson advises
that you make sure you fully stretch
on this. Use this exercise to get
warm and engage the chest. He’s
found if he uses a free weight to
start, he unknowingly engages the
front delts more than he’d like, so he
uses the chest machine press to
isolate the chest, it gets the muscle
warm and prepares it for the
session.
3x Dumbbell flies, Hudson
believes flies are the best exercises
for his chest. Pressing incorrectly
can lead to your triceps and/or your
delts to take over, however, flies
eliminates this. Make sure you get
a full range of motion and stretch
properly.
3x Inline dumbbell press, make
sure you tuck your elbows slightly,
and press from the arm pits…
almost try to follow the plane of
motion that an incline machine
would, with a slight arc from the
arm pits at the bottom to around
the level of your chin at the top. If
you prefer barbell bench press,
then go for that.
3x Machine/cable flies, Hudson
uses this to finish his session off,
make sure you fully stretch and
contract. He likes to put some
negatives in at the end also to
fatigue the muscle properly.
Day 3 – Quads
Hudson likes to give quads their own
day. He doesn’t get how anyone can
give 100% squatting and leg
pressing and everything else that’s
required to grow huge quads and
then be able to start over and hit
their hamstrings!
When Hudson hits a big quad
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FLEX | FEBRUARY 2018
Day 2 – Chest
session, afterwards, he can’t string
together a proper sentence, let
alone start blasting out some leg
curls!
4x Leg extensions, make sure you
put a lot of blood in the quads here
– you’re going to need it! If that
means drop sets or slowing the
reps down in a time-under-tension
fashion, then go for it!
4x Squats or front squats or
hack-squats, typically Hudson
doesn’t go for standard squats at
the moment, but Is a huge fan of
front squats. He likes to go for a
fairly narrow stance (feet shoulder
with apart facing forward) and also
put a small lift (i.e. a piece of wood
or a 5kg plate) under each heel. The
idea of this it to put more tension on
the quads. He makes sure his
backside hits his heels. If you can’t
go all the way down, lower the
weight! Remember, the muscle
doesn’t care or understand that you
have 4-plates on each side and you
want to look hard-core, the muscle
only understands stress and load,
so load it appropriately and stress
the muscle properly by doing a full
range of motion.
4x leg press or vertical leg press
or hack-squat (if you didn’t already
do hack-squat on the last exercise)
just insure this is a different
exercise to the other exercises
performed already!
Drop sets are very easy on a leg