ARMS/CALVES
Rope Push Down
4 x Working sets 12-15
Machine Dip or Close Grip Bench
1 x Rest Pause set 15-20 reps total
Cable Single Arm Xxtension
4 x Working sets 12-15
Skull Crusher
4 x Working sets 8-12
Alternate Dumbbell Curl
4 x Working sets 10-12
Spider Curl
4 x Working sets 12-15
Machine Curl
1 x Rest Pause set 15-20 reps total
HAMSTRING FOCUS, LEGS
Lying Ham Curl
3 x Working sets 10-12 reps
Wide, High Stance Leg Press or Squat
2 x Working Sets 15-20/6-10 reps
Seated Ham Curl
1 x Rest Pause set 15-20 reps total
Barbell or Dumbbell Stif Legged Deadlift
2 x Working sets 8-10 reps
Adductors
3 x Working Sets 12-15 reps
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FLEX | APRIL 2018