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