Flex Flex UK - January 2018 - Page 63

MONDAY EXERCISE SETS REPS TEMPO REST 60-degree Incline Dumbbell Press 3 7–9 2/0/2 2–3 min. Bench Press 3 10–12 2/0/2 2–3 min. Weighted Chest Dip 2 13–15 2/0/1 2–3 min. Cable Crossover or Pec-deck Flye 2 16–20 2/0/2/1 2 min. 90-degree Side Barbell Preacher Curl or Prone Incline Barbell Curl 3 7–9 2/0/2/1 2 min. Seated Incline Alternating Dumbbell Curl 2 10–12 2/1/2 2 min. High-cable Curl 2 13–15 2/0/2/1 2 min. Reverse Barbell Curl 2 1 x 7–9, 1 x 10–12 2/0/2 2 min. Dumbbell Wrist Curl 2 1 x 13–15 1/0/1/1 2 min. Cable Crunch 1 16–20 2/0/1 2 min. Lying Bent- leg Hip Raise 2 21–25 or max 2/0/1 2 min. Lying Side Crunch 1 26–30 per side 1/0/1 2 min. or max CHEST BICEPS FOREARMS ABDOMINALS JANUARY 2018 | FLEX 61