KEVIN HORTON
MONDAY
EXERCISE SETS REPS TEMPO REST CHEST
Bench Press superset with Flat Dumbbell Flye
2 2
7 – 9 7 – 9
2 / 0 / 1 2 / 0 / 1
CMR *
Hammer Incline Press 2 ( dropsets ) 7 – 9 , drop , 4 – 6 2 / 0 / 1 CMR *
Cable Crossover 1 – 2 ( dropsets ) 6 – 8
BICEPS
Seated Incline Dumbbell Curl superset with Standing Barbell Curl
2 2
13 – 15 , drop 1 / 1 / 1 / 1 CMR *
7 – 9 7 – 9 each
2 / 0 / 1 2 / 0 / 1
CMR *
Barbell or Machine Preacher Curl 1 ( dropset ) 7 – 9 , drop , 4 – 6 2 / 0 / 1 CMR *
High-cable Curl superset with Lying Cable Curl
FOREARMS
Low-cable Reverse Curl superset with Seated Barbell Wrist Curl
1 1
2 2
7 – 9 7 – 9
10 – 12 10 – 12
1 / 0 / 1 1 / 0 / 1
1 / 0 / 1 1 / 0 / 1
CMR *
CMR *
ABDOMINALS |
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Weighted Incline Sit up |
1 ( dropset ) |
16 – 20 , drop ** |
2 / 0 / 1 |
CMR * |
Supported Straight-leg Raise superset with Seated Bench Knee-up
* Cardiovascular / mental recovery ** Follow drop set with max reps body weight only
2 2
Max reps Max reps
1 / 0 / 1 1 / 0 / 1
CMR *
JANUARY 2018 | FLEX 65