Flex Flex UK - January 2018 - Page 59

WEEK 1 POWER Power training is intended to annihilate the highest-threshold fast-twitch muscle fibres, increase raw strength, enhance power, and stimulate a greater amount of natural testosterone to course through your veins. REP GOAL: 4–6 REST BETWEEN SETS: 3–4 MINUTES LIFTING TEMPO: 2–4/0/X EXERCISES: MOSTLY COMPOUND MONDAY EXERCISE SETS REPS TEMPO REST Hammer Incline Press 3 4–6 3/1/X 3–4 min. Bench Press 3 4–6 3/1/X 3–4 min. Smith Incline Press 2 4–6 3/1/X 3–4 min. Weighted Chest Dip 2 4–6 3/0/X 3 min. 90-degree Barbell Preacher Curl 2 4–6 4/0/X 3 min. Standing EZ-bar Curl 3 4–6 4/0/X 3 min Standing Concentration Curl 2 4–6 4/0/X 3 min. Incline Seated Alternating Dumbbell Hammer Curl 2 4–6 2/1/X 3 min. Reverse Barbell or Low-cable Curl 2 4–6 2/1/X 3 min. Weighted Seated or Lying Crunch Machine 3 16–20 2/0/X/1 2–3 min. Hanging or Supported Straight-leg Raise 2 Max reps 2/1/X 2–3 min. CHEST BICEPS FOREARMS ABDOMINALS JANUARY 2018 | FLEX 57