Flex Australia – June-July 2017

FLEXONLINE.COM.AU | FLEX 57

CREATINE•BETA-ALANINE

BCAA

MULTIVITAMIN/MINERAL

FISH OIL•L-LEUCINE

EXERCISE SETS REPS TEMPO REST

Chest

60-degreeinclinedumbbellpress 3 7–9 2/0/2 2–3min

Smithbenchpress(toupperchest) 3 10–12 2/0/2 2–3min

Weighted or machine dips 2 13–15 2/0/1 2–3 min

Cable crossover or pec-deck flye 2 16–20 2/0/2/1 2 min

Biceps

90-degreesidebarbellpreachercurl

orprone Incline barbell curl

3 7–9 2/0/2/1 2 min

Seated incline alternating dumbbell curl 2 10–12 2/1/2 2 min

Frontbicepsposeuppercablecurl 2 13–15 2/0/2/1 2min

Forearms

Reversebarbellcurl 2 1x7–9 2/0/2 2min

Single-arm dumbbell wrist curl 2 1 x 13-15

(per side)

1/0/1/1 2 min

Abs

Cable crunch 1 16–20 2/0/1 2 min

Lyingbent-leghipraise 2 21–25ormax 2/0/1 2min

Lyingsidecrunch 1 26–30

(per side)

1/0/1 2 min

or max

MONDAY

MEAL 4

(POST-WORKOUT)

PWhey protein powder

(approximately 2 scoops)

CWhitepotato(285gcooked)

FNo added fats

MEAL 5

PTop-round steak

(180g cooked)

CSweet potato (115g cooked)

FNo added fats

MEAL 6

PCasein protein powder

(approximately 2 scoops)

CNone

FNaturalpeanutbutter(2tbsp)

TOTALS

PROTEIN285g

CARBS165g

ESSENTIAL

FATS28g

WEEKS

8, 7, 6, AND 5

SUPPLEMENTS

Here is a list of very basic

supplements proven

effective (both scientifically

and in the trenches) at

promoting greater muscle

retention, increasing

strength and power,

enhancing muscular

endurance and improving

general health (worth

considering when under

the increased stress

of competition prep)

PRE-WORKOUT

THERMOGENIC FAT BURNER

In the next phase of prep,

I will add two more

supplements to aid in

revving up the metabolism

to further ignite the fat-

burning process, while also

increasing energy, focus

and vasodilation (the

“pump”) during workouts.

These will include:

PAVEL YTHJALL