CHEST
PHOTO BY: CHRIS BAILEY press, especially if you have a training partner … give yourself 10 seconds rest between drop sets, get your mind refocused, set yourself back up and hammer some more reps out!
… and then collapse in a sweaty heap on the floor!
Day 4 – Shoulders / Traps
Hudson tends to add calves to the end of a shoulder or arm workout, and structures it like this; 3x Machine press( front delts), any machine really, the aim is to simply get warm. 3x Seated dumbbell raises( middle delts), lead with the elbow, get the arms out straight( none of this bent arm rubbish … far too easy!) almost like you’ re pouring
water jugs. You can do these standing, but Hudson prefers to perform it seated because you get a better range of motion and can use momentum on the last few reps. 3x Dumbbell press or seated military barbell press( front delts), Hudson’ s advice on this is, if you’ re doing dumbbell press, make sure your dumbbell touches your front delt at the bottom of the movement and don’ t lock out at the top. Locking out can cause elbow issues but also takes the tension off the muscle. He also likes to have the bench not totally 90-degree upright, but he angles it back a touch. When it’ s totally upright you risk having to arc your lower back.
Hudson feels very strongly that If you prefer to do a seated military barbell press, a lot of gyms have those frames for behind the neck presses where you can do these. Hudson believes that you should NEVER do behind the neck press!“ It’ s an awful exercises which can pose a huge injury risk! Why on earth you’ d want to squeeze a bar behind your neck risking injury when there’ s ALL that space in front of you where it’ s perfectly safe.” 3x Bent over dumbbell flies( rear delts), 90-degree bend in the hips, face the floor and“ fly” the dumbbells. Hudson performs this by making sure he keeps his elbows straight and keeps the shoulders forward, not involving the lats to assist. This is essentially like doing rear-flies on a chest machine. He reckons that you should be able to hit roughly the same weight of dumbbells here as you were doing seated dumbbell raises. 4x Barbell or dumbbell shrugs – Hudson’ s tip on this exercise is that he recommends leaning your head forward onto your chest and really squeezing. Your traps are technically part of your back, so squeezing the trap / neck and also the shoulder-blades will give the best effect.
Day 5 – Arms
Hudson’ s arms have always responded well to training, it seems that whatever he does, they grow, so he tends to throw hamstrings or calves in at the start or end of arms. Hudson looks at arms training as more of a“ fun day”. He generally alternates between bicep and triceps exercises, here is a list of them separately, this way you can alternate them with ones that suit your gym or physique.
Biceps:
4x Machine curls 4x Seated dumbbell curls 4x EZ Bar curls
FEBRUARY 2018 | FLEX 109