Flex UK - June 2017

M O N DAY

Chest

Machine incline press

Barbell decline bench

press

Dumbbell flat bench

press

Superset chest press

with pec dec or cable

flyes

Calves

Seated calf raises

Standing calf raises

T U E S DAY
Back
Superset straight-arm
pulldown with wide
grip lat pulldown
machine
Seated rows
T-bar rows
Close grip lat
pulldown machine
Single arm
dumbbell rows

WEDNESDAY

Biceps

Superset hammer

cable curls with

straight bar cable

curls

Superset EZ bar curls

with seated hammer

curls

Single arm cable curls

Tr i c e p s

Superset straight bar

pushdowns with rope

pushdowns

Superset skull

crushers with

weighted dips

Single arm dumbbell

extensions behind the

neck

THURSDAY

Hamstrings

Seated leg curl

Lying leg curl

Straight-leg deadlifts

Dumbbell

hyperextensions

F R I DAY

Shoulders

Smith machine press

Superset reverse

dumbbell flyes with

standing reverse

cable flyes

Dumbbell side raises

Upright rows

Single-arm cable side

raises

Tra p s

Trap bar shrugs

SAT U R DAY

Quads

Leg extensions

Hack squat

Leg press

Lunges

Single-leg leg press

S U N DAY

Rest

TRAINING SPLIT

DIET

MEAL 1

100 g oats, 50 g whey and

1 tablespoon of peanut butter

MEAL 2

150 g chicken, 300 g white potato

or rice or oats and vegetables

MEALS 3, 4, 5 (SAME AS MEAL 2)

MEAL 6

200 g of salmon and vegetables

34 FLEX| JUNE 2017