PUSHDOWN
This pushdown
variant targets the
medial head of the
triceps, which most
exercises don’t
address directly.THE WORKOUT
ABS &
CARDIOAbs are done every day.
Perform the following
exercises as a circuit,
resting 30 seconds to a
minute between rounds.ABS
SET REPS
Standing Ab Crunch.....15 –20
Lying Leg Raise.................25–30
Hanging Leg Raise........25–30
Plank...........................................60 sec.
CARDIO
Do 30 minutes of steady-
state cardio every day of the
programme. We like hitting
the heavy bag.THE WORKOUT
DAY V : ARMS
CABLE PUSHDOWN
SUPERSET WITH
CABLE CURL
SE T RE P SRE P S
............................................................................................................................30–5030–502 .................................................................12–15
3 .................................................................10 –12
4 .................................................................10 –12
SKULL CRUSHER
SUPERSET WITH
HAMMER CURL
SET REPS
1 ................................................................15–20
2 .................................................................12–15
3 .................................................................10 –12
4 ....................................................................8 –10
TRICEPS MACHINE PRESS
SUPERSET WITH
BICEPS MACHINE CURL
SE T RE P SRE P S
1 .................................................................................................................................................................................................................. 15 15–2015–20 20
2 .......................................................................12–15
3 ......................................................................10 –12
4 ..........................................................................8 –10
CONCENTRATION CURL
SUPERSET WITH
REVERSE-GRIP TRICEPS
CABLE PUSHDOWN
SETS REPS
5 .....................................................................15–20FLEXONLINE.COM 119