Thursday
Shoulders & Calves Friday
Biceps & Triceps Saturday
Hamstring & Quads
1 Standing calve raises or smith
machine standing on a block.
2 Seated calve raises, and
super set with donkey calve
raises. 1 Cable push downs.
2 Skull crushers.
3 Close grip barbell presses.
4 Single arms rope push downs,
and superset with single arm
dumbbell over the head. 1 Lying hamstring curls.
2 Seated hamstring curls.
3 Stiff legged deadlift.
1 Barbell military presses or
smith machine front presses.
2 Dumbbell lateral raises.
3 Barbell front raises, and super
set with cable lateral raises.
4 Rear delt machine, and
super set with barbell
shrugs.
100
FLEX | MARCH 2018
1 Barbell curls.
2 Seated dumbbell hammer
curls.
3 Preacher bunch.
4 E-Z bar cable curls, and super
set with reverse grip barbell
curls.
1 Leg extension.
2 Squats.
3 Hack squat.
4 Vertical leg press, and
super set with pendulum
squat.
5 Lunges.
Sunday
Rest