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
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