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