Flex Flex UK - January 2018 - Page 65

FRIDAY EXERCISE SETS REPS TEMPO REST SHOULDERS 2 7–9 2/0/2 3 min. Shoulder-width-grip Prone Incline Front Barbell Raise 3 10–12 2/0/1/1 2 min. Standing Lateral Raise 2 13–15 2/0/1 2 min. Single-arm Cable Bent over Rear Lateral 2 16–20 1/0/1 2 min. TRAPEZIUS Dumbbell Shrug SETS REPS TEMPO REST Incline Overhead Barbell Extension 3 7–9 2/1/2 2 min. EZ-bar Pushdown 2 10–12 2/0/1/1 2 min. Lying Single-arm Dumbbell Extension 2 13–15 2/0/2 2 min. Calf Press 2 1 x 7–9, 1 x 10-12 2/0/1/1 2 min. Single-leg Seated Calf Raise 2 13–15 2/0/1 2 min. per leg TRICEPS Seated Military Press Close-grip Barbell Upright Row EXERCISE 2 2 1 x 7–9, 1 x 10–12 2/0/2 1 x 10–12, 1 x 13-15 1/0/1/1 2-3 min. 2 min. CALVES *Cardiovascular/mental recovery JANUARY 2018 | FLEX 63