60 FLEX | JUNE – JULY 2017
WEEKS 8, 7, 6, AND 5
EXERCISE SETS REPS TEMPO REST
Shoulders
Seated dumbbell or
machine press (palms
facing inwards)
27–92/0/23 min
Prone incline front barbell
raise (shoulder-width grip)
3 10–12 2/0/1/1 2 min
Standing dumbbell
side lateral
213–152/0/12 min
Single-arm bentover
rear lateral
216–201/0/12 min
Tra p s
Close-grip barbell
upright row
2 1 x 7–9,
1 x
10–12
2/0/2 2–3
min
Dumbbell shrug 2 1 x
10-12,
1 x
13-15
1/0/1/1 2 min
Tr i c e p s
Incline two-arm overhead
barbell or EZ-bar extension
37–92/1/22 min
Straight-bar pushdown 2 10–12 2/0/1/1 2 min
Lying single-arm
dumbbell extension
213–152/0/22 min
Calves
Calf press 2 1 x 7–9,
1 x
10 –12
2/0/1/1 2 min
Single-leg
seated calf raise
2
(per leg)
1 x
13–15
2/0/1 2 min
FRIDAY
WEEKS
8, 7, 6, AND 5
Correct
training,
cardio and
nutrition are
the keys to
success on
the contest
stage.
CHRIS LUND; PER BERNAL