WEEK 1
POWER
Power training is intended to
annihilate the highest-threshold
fast-twitch muscle fibres, increase
raw strength, enhance power,
and stimulate a greater amount of
natural testosterone to course
through your veins.
REP GOAL: 4–6
REST BETWEEN SETS:
3–4 MINUTES
LIFTING TEMPO: 2–4/0/X
EXERCISES: MOSTLY COMPOUND
MONDAY
EXERCISE
SETS REPS TEMPO REST
Hammer
Incline Press 3 4–6 3/1/X 3–4 min.
Bench Press 3 4–6 3/1/X 3–4 min.
Smith Incline
Press 2 4–6 3/1/X 3–4 min.
Weighted
Chest Dip 2 4–6 3/0/X 3 min.
90-degree Barbell
Preacher Curl 2 4–6 4/0/X 3 min.
Standing
EZ-bar Curl 3 4–6 4/0/X 3 min
Standing
Concentration
Curl 2 4–6 4/0/X 3 min.
Incline Seated
Alternating
Dumbbell
Hammer Curl 2 4–6 2/1/X 3 min.
Reverse Barbell
or Low-cable Curl 2 4–6 2/1/X 3 min.
Weighted Seated
or Lying Crunch
Machine 3 16–20 2/0/X/1 2–3 min.
Hanging or
Supported
Straight-leg Raise 2 Max
reps 2/1/X 2–3 min.
CHEST
BICEPS
FOREARMS
ABDOMINALS
JANUARY 2018 | FLEX
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