CHEST/DELTS
3-4 sets cable flyes to warm up pecs
Incline Barbell Press
1 x Rest Pause Set 10-15 reps total
Flat Dumbell Press
2 x Working Sets 8-10 reps
Machine Press
1 x Working Set plus triple drop set
Machine Flyes
6 x 6 Muscle Round
Dumbbell, Cable or Machine Side Raises
4 x Working sets 12-15 reps
Machine or Barbell Press
3 x Working sets 8-12 reps
BACK/REAR DELTS
3-4 sets straight arm pull downs to warm up the lats
Barbell or Dumbbell Row
2 x Working sets 6-12 reps
Underhand or Lat Pull Down
1 x Rest Pause set 12-15 reps total
Single Arm Row
2 x Working Set plus triple drop set on second set
Upper Back Row
2 x Working sets 6-12 reps
Deadlift or Rack Pull
1 x Working set 6-10 reps
Machine Rear Delt Flyes
4 x working sets 15-20 plus partials to failure
12
00
FLEX
2018
FLEX | | APRIL
MARCH
2018