Flex Flex UK - January 2018 | Page 68
WEEK 3 SHOCK
TUESDAY
EXERCISE
SETS REPS TEMPO REST
Leg
Extension
superset
with Barbell
Squat 2 7–9 2/0/1 CMR*
2 7–9 2/0/1 Alternating
Barbell
Bench
Step-up
superset
with Leg
Extension 2 7–9 2/0/1 2 7–9 2/0/1 Smith
Machine or
Dumbbell
Split Squat 1–2
(drop-
sets)
6–8
per leg 10–12,
drop 2/0/1 CMR*
2 10–12 2/0/1 CMR*
2 7–9 2/0/1 2
(drop-
sets)
4–6
per leg 7-9,
drop 2/0/1 CMR*
Calf Press 2 7-9,
rest-
pause** 1/0/1/1 CMR*
Seated Calf
Raise 1
(drop-
set) 10-12,
drop, 6-8 1/0/1/1 CMR*
QUADS
CMR*
HAMSTRINGS
Stiff-leg
Deadlift
superset
with Seated
Leg Curl
Single-leg
Lying Leg
Curl
CALVES
*Cardiovascular/mental recovery
**Rest 10 seconds, then do max reps, rest 20 seconds,
then do max reps
THURSDAY
EXERCISE
SETS
REPS
TEMPO
REST
EXERCISE
2
(drop-
sets) 7–9,
drop* 2/0/1/1 CMR** Partial Rack Deadlift From
Midshin Height
Wide-grip Barbell
Bent over Row 2 7–9,
rest-
pause*** 1/0/1 CMR** ABDOMINALS
Underhand Seated
Cable or Hammer Row
superset with Barbell
or Dumbbell Pullover 2 7–9 2/0/1 CMR** Incline Bent-leg Hip Raise
superset with Lying
Alternating Twisting Crunch
2 10–12 2/0/1
Weighted
Underhand-grip
Pull-up
SETS REPS TEMPO REST
2
(drop-
sets) 7–9,
drop,
4–6 2/0/1 CMR**
2
2 16–20
16–20
per
side 1/0/1
1/0/1 CMR**
1
(drop-
set) 16–20,
drop,
8–10 1/0/1/1 CMR**
LOWER BACK
LATS
Seated or Lying Weighted
Crunch Machine
*After dropset, finish with max reps with body weight **Cardiovascular/mental recovery ***Rest 15 seconds, then do max reps, then rest 30 seconds, then do max reps
66
FLEX | JANUARY 2018