Flex Flex UK - January 2018 | Page 65

FRIDAY
EXERCISE
SETS
REPS
TEMPO
REST
SHOULDERS
2 7–9 2/0/2 3 min.
Shoulder-width-grip Prone
Incline Front Barbell Raise 3 10–12 2/0/1/1 2 min.
Standing Lateral Raise 2 13–15 2/0/1 2 min.
Single-arm Cable Bent over
Rear Lateral 2 16–20 1/0/1 2 min.
TRAPEZIUS
Dumbbell Shrug
SETS REPS TEMPO REST
Incline Overhead Barbell
Extension 3 7–9 2/1/2 2 min.
EZ-bar Pushdown 2 10–12 2/0/1/1 2 min.
Lying Single-arm
Dumbbell Extension 2 13–15 2/0/2 2 min.
Calf Press 2 1 x 7–9,
1 x
10-12 2/0/1/1 2 min.
Single-leg Seated Calf
Raise 2 13–15 2/0/1 2 min.
per leg
TRICEPS
Seated Military Press
Close-grip Barbell Upright Row
EXERCISE
2
2
1 x 7–9,
1 x
10–12 2/0/2
1 x
10–12, 1
x 13-15 1/0/1/1
2-3
min.
2 min.
CALVES
*Cardiovascular/mental recovery
JANUARY 2018 | FLEX
63