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