Flex Flex UK - January 2018 | Page 69

FRIDAY
EXERCISE
SETS REPS TEMPO REST
Reverse Pec Deck 1 (drop-
set)
6-8 10–12,
drop 1/0/1/1 CMR*
Dumbbell Lateral
Raise 2
(drop-
sets)
6-8 10–12,
drop 1/0/1 CMR*
2 7–9
each 2 7–9
each
SHOULDERS
Narrow-grip Barbell
Front Raise
superset with
Standing Military
Press
Close-grip EZ-bar or
Cable Upright Row
superset with
Dumbbell Shrug
SETS REPS TEMPO REST
1 Rest-
pause** 2/0/1 CMR*
Seated Overhead Dumbbell Extension 1
(drop-
set) 7–9, drop,
4–6 2/0/1 CMR*
Seated Single-arm Dumbbell Extension
superset with Cable Kickback 2
2 7–9
13–15 2/0/1
1/0/1/1 CMR*
2
(drop-
sets) 10–12,
drop, 6–8 1/0/1 CMR*
1
1 7–9
7–9 1//1/1 CMR*
TRICEPS
2/0/1
1/0/1
CMR*
TRAPEZIUS
Barbell or Smith
Machine Shrug
EXERCISE
1 (drop-
set)
6–8 10–12,
drop 1/0/1/1
1–2 7–9 1/0/1
1–2 10–12 1/0/1/1
CMR*
Body-weight Triceps Dip
CALVES
Seated Calf Raise
CMR*
Standing Calf Raise
superset with Calf Press
*Cardiovascular/mental recovery **Rest 10 seconds, then do max reps, rest 20 seconds, then do max reps
JANUARY 2018 | FLEX
67