contraction and release. It’s
a real chance to practice your
mind-muscle connection.
veterans will tell you, “Your
muscles can’t count,” but you
can make sure that every rep
you perform certainly does.
WEEK TO PEAK
SHOULDERS,
TRAPS,
ABS &
FOREARMS
EXERCISE
SETS
3
2
3
3
3
3
3
2
In this week’s worth of
workouts, we’ve included
traditional exercises you
probably do regularly. To count
seconds, you can either have a
partner time you, use the second
hand on a gym clock, or tap
an app on your smartphone.
For weighted exercises, you’ll
start with one to two warmup
sets as needed, still aiming for
30 seconds but with a lighter
weight. Only working sets are
listed in the chart.
Again, this is meant to be done
for a week, maybe two, before
returning to a more traditional
program—but at that point, armed
with the knowledge of what a
solid rep and a 30-second set
feels like, you’ll get the most
benefits possible from
your regular workouts.
Over the long term, you
can revisit this weeklong plan—
or any one workout within it—
whenever you feel yourself
slipping back into old habits and
in need of a refresher. Just like
those old, grizzled bodybuilding
80
FLEX | JANUARY ’18