Flex Flex UK - January 2018 - Page 60

WEEK 1 POWER TUESDAY EXERCISE SETS REPS TEMPO REST Leg Press 3 4–6 4/0/X 4 min. Barbell Squat 3 4–6 4/0/X 4 min. QUADS Leg Extension 2 4–6 3/0/X 3 min. Barbell Bench Step-up 2 4–6 per leg 3/0/X 3–4 min. Lying Leg Curl 3 4–6 2/1/X 3 min. Seated Single-leg Curl 3 4–6 per leg 2/1/X 3 min. Barbell or Smith Machine Stiff-leg Deadlift 2 4–6 2/0/X 4 min. Calf Press 3 4–6 2/1/X 2–3 min. Seated Calf Raise 2 4–6 2/1/X 2–3 min. HAMSTRINGS CALVES THURSDAY EXERCISE SETS REPS TEMPO REST V-handle Seated Cable or Hammer Machine Row 3 4–6 2/1/X 3–4 min. Wide-grip Weighted Pull-up 3 4–6 3/0/X 3–4 min. Wide-grip Barbell Bentover Row 3 4–6 2/1/X 4 min. One-arm Dumbbell Row 2 4–6 2/1/X 4 min. 4 4–6 2/1/X 4 min. Cable Side Crunch 2 16–20 per side 2/0/X/1 2–3 min. High Incline Bent-leg Hip Raise 3 16–20 2/0/X 2–3 min. LATS LOWER BACK Barbell Deadlift ABDOMINALS 58 FLEX | JANUARY 2018