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 59