Flex Flex UK - January 2018 - Page 64

WEEK 2 REP RANGE TUESDAY EXERCISE SETS REPS TEMPO REST Leg Extension 2 7–9 2/0/2/1 2–3 min. Barbell Squat 3 10–12 2/0/2 3 min. Dumbbell Alternating Bench Step-up 2 13–15 per leg 2/0/2 3 min. Single-leg Extension 2 16–20 per leg 2/0/1/1 2–3 min. Lying Leg Curl 2 7–9 2/0/2/1 2 min. Seated Leg Curl 2 10–12 2/0/2/1 2 min. Straight-leg Barbell Good Morning 2 13–15 2/0/1 2–3 min. Adduction Machine 2 16–20 2/0/1/1 2 min. Machine or Smith Standing Calf Raise 2 1 x 7–9, 1 x 10–12 2/1/1 2 min. Seated Calf Raise 2 1 x 13–15, 1 x 16–20 2/0/1/1 2 min. QUADS HAMSTRINGS CALVES *Cardiovascular/mental recovery THURSDAY EXERCISE SETS REPS TEMPO REST 3 7–9 2/0/2 3 min. Underhand-grip Barbell Bent over Row Close-grip Pull-up 3 10–12 2/0/1/1 3 min. 2–3 13–15 2/1/1/1 2–3 min. 2 16–20 2/1/2 2 min. Barbell Deadlift 2 1 x 7-9, 1 x 10–12 2/1/1 3 min. Weighted Hyper extension 2 13–15 2/0/1/1 2–3 min. 2 13–15 2/0/2 2 min. 2 16–20 2/0/1 2 min. 1–2 21–25 1/0/1 2 min. per side Wide-grip Seated Cable Row Stiff-arm Pull down or Pullover Machine LOWER BACK ABDOMINALS Weighted Incline Sit up Hanging or Supported Straight-leg Raise Cable Side Crunch *Cardiovascular/mental recovery 62 FLEX | JANUARY 2018 LATS