CHEST
PHOTO BY : CHRIS BAILEY press , especially if you have a training partner … give yourself 10 seconds rest between drop sets , get your mind refocused , set yourself back up and hammer some more reps out !
… and then collapse in a sweaty heap on the floor !
Day 4 – Shoulders / Traps
Hudson tends to add calves to the end of a shoulder or arm workout , and structures it like this ; 3x Machine press ( front delts ), any machine really , the aim is to simply get warm . 3x Seated dumbbell raises ( middle delts ), lead with the elbow , get the arms out straight ( none of this bent arm rubbish … far too easy !) almost like you ’ re pouring
water jugs . You can do these standing , but Hudson prefers to perform it seated because you get a better range of motion and can use momentum on the last few reps . 3x Dumbbell press or seated military barbell press ( front delts ), Hudson ’ s advice on this is , if you ’ re doing dumbbell press , make sure your dumbbell touches your front delt at the bottom of the movement and don ’ t lock out at the top . Locking out can cause elbow issues but also takes the tension off the muscle . He also likes to have the bench not totally 90-degree upright , but he angles it back a touch . When it ’ s totally upright you risk having to arc your lower back .
Hudson feels very strongly that If you prefer to do a seated military barbell press , a lot of gyms have those frames for behind the neck presses where you can do these . Hudson believes that you should NEVER do behind the neck press ! “ It ’ s an awful exercises which can pose a huge injury risk ! Why on earth you ’ d want to squeeze a bar behind your neck risking injury when there ’ s ALL that space in front of you where it ’ s perfectly safe .” 3x Bent over dumbbell flies ( rear delts ), 90-degree bend in the hips , face the floor and “ fly ” the dumbbells . Hudson performs this by making sure he keeps his elbows straight and keeps the shoulders forward , not involving the lats to assist . This is essentially like doing rear-flies on a chest machine . He reckons that you should be able to hit roughly the same weight of dumbbells here as you were doing seated dumbbell raises . 4x Barbell or dumbbell shrugs – Hudson ’ s tip on this exercise is that he recommends leaning your head forward onto your chest and really squeezing . Your traps are technically part of your back , so squeezing the trap / neck and also the shoulder-blades will give the best effect .
Day 5 – Arms
Hudson ’ s arms have always responded well to training , it seems that whatever he does , they grow , so he tends to throw hamstrings or calves in at the start or end of arms . Hudson looks at arms training as more of a “ fun day ”. He generally alternates between bicep and triceps exercises , here is a list of them separately , this way you can alternate them with ones that suit your gym or physique .
Biceps :
4x Machine curls 4x Seated dumbbell curls 4x EZ Bar curls
FEBRUARY 2018 | FLEX 109