FLEXONLINE.COM.AU|FLEX 19ASK LEE 1ST SET
GROUPING 1Exercise Reps
Bench press 8–
Barbell curl 8–
Hanging leg raise 20NOTES:complete 3–4 sets of each.
Increase weight every set on bench press and barbell curl.GROUPING 2Exercise Reps
Incline barbell press 8–
Incline dumbbell curl
or Preacher curl 8–
Jogginginplaceorstep-up 60secNOTES:complete 3–4 sets of each.
Increase weight every set on bench press and barbell curl.GROUPING 3Exercise Reps
InclineflyeorDips 8–
Concentration curl 8–
Incline sit-up 20
NOTES:complete 3–4 sets of each.
Increase weight every set on chest and biceps exercises.stiff-leg deadlifts,
followed by leg curls,
and then crunches.
I don’t recommend
doing a standard cardio
movement when
training legs — there’s
no need to, since your
leg movements are
taxing enough. That
said, battling ropes are
a great cardio choice
when training legs
because they use the
upper body and give
the lower body a rest.
The one body part
I haven’t mentioned
here is triceps. I
typically train triceps
after training chest in
the same workout.
I would do the above
chest/biceps/abs/
cardio workout, then
train triceps along with
calves after that.
Give this Heat Burns
Meat style of training
a try to ensure you’re
getting leaner while
building muscle. That’s
the way it should
always be!You can incorporate
this Heat Burns Meat
concept with all
major muscle groups.
I like to do the same
type of routine as above
for back and shoulders
— three different
groupings of back and
shoulder exercises with
abs/cardio added in.
Start with your major
mass-building exercises
early on (pulldowns
and barbell bentover
rows for back,
overhead presses for
shoulders) and then
move to isolation
exercises (seated cable
rows for back, lateral
raises for delts).
I typically train
legs on their own but
still in a similar fashion.
I prefer pre-exhaust
in this case, in which
I start with leg
extensions or leg
presses, then move to
squats, then finish
with crunches or leg
raises for the abs.
CHRIS LUND For hamstrings, I’ll do