WEEK 2 REP RANGE
TUESDAY
EXERCISE
SETS REPS TEMPO REST
Leg
Extension 2 7–9 2/0/2/1 2–3 min.
Barbell
Squat 3 10–12 2/0/2 3 min.
Dumbbell
Alternating
Bench
Step-up 2 13–15
per leg 2/0/2 3 min.
Single-leg
Extension 2 16–20
per leg 2/0/1/1 2–3 min.
Lying Leg
Curl 2 7–9 2/0/2/1 2 min.
Seated Leg
Curl 2 10–12 2/0/2/1 2 min.
Straight-leg
Barbell Good
Morning 2 13–15 2/0/1 2–3 min.
Adduction
Machine 2 16–20 2/0/1/1 2 min.
Machine or
Smith
Standing
Calf Raise 2 1 x 7–9,
1 x
10–12 2/1/1 2 min.
Seated Calf
Raise 2 1 x
13–15,
1 x
16–20 2/0/1/1 2 min.
QUADS
HAMSTRINGS
CALVES
*Cardiovascular/mental recovery
THURSDAY
EXERCISE
SETS REPS TEMPO REST
3 7–9 2/0/2 3 min.
Underhand-grip Barbell Bent over Row
Close-grip Pull-up
3 10–12 2/0/1/1 3 min.
2–3 13–15 2/1/1/1 2–3 min.
2 16–20 2/1/2 2 min.
Barbell Deadlift 2 1 x 7-9, 1 x 10–12 2/1/1 3 min.
Weighted Hyper extension 2 13–15 2/0/1/1 2–3 min.
2 13–15 2/0/2 2 min.
2 16–20 2/0/1 2 min.
1–2 21–25 1/0/1 2 min. per
side
Wide-grip Seated Cable Row
Stiff-arm Pull down or Pullover Machine
LOWER BACK
ABDOMINALS
Weighted Incline Sit up
Hanging or Supported Straight-leg Raise
Cable Side Crunch
*Cardiovascular/mental recovery
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FLEX | JANUARY 2018
LATS