Flex Flex UK - January 2018 | Page 61

FRIDAY
EXERCISE
SETS REPS TEMPO REST
Seated Military Press 2 4–6 3/0/X 3–4 min.
Seated Bent over Rear
Dumbbell Lateral 2 4–6 2/0/X 3 min.
Wide-grip Barbell Upright Row 2 4–6 2/0/X 3–4 min.
Single-arm Cable Lateral Raise 3 4–6 2/1/X 3 min.
Barbell or Machine Shrug 2 4–6 2/1/X/1 3 min.
Single-arm Dumbbell
Upright Row 2 4–6 1/1/X 3 min.
SHOULDERS
EXERCISE
SETS REPS TEMPO REST
Barbell or Smith Machine
Close-grip Bench Press 2 4–6 4/0/X 4 min.
Incline Overhead Barbell or
Dumbbell Extension 3 4–6 4/0/X 3 min.
Skull Crusher 2 4–6 2/0/X 3 min.
Seated Calf Raise 2 4–6 2/0/X 2–3 min.
Standing Calf Raise 3 4–6 2/0/X 2–3 min.
TRICEPS
TRAPEZIUS
CALVES
JANUARY 2018 | FLEX
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