Flex UK - June 2017

EXERCISE SETS REPS REST

HAMS

Romanian Romanian
DeadliftDeadlift

5

secondsseconds

Reverse Reverse
HyperextensionHyperextension

4 1010

secondsseconds

One-leg One-leg
Machine CurlMachine Curl

4 2020

secondsseconds

4 2020

CALVESCALVES

RaiseRaise

4

secondsseconds

RaiseRaise

3 2020

secondsseconds

OBLIQUESOBLIQUES

Decline Decline
Bench Twisting Bench Twisting
CrunchCrunch

3 2020

secondsseconds

EXERCISE SETS REPS REST

DELTS

Seated Barbell Seated Barbell

PressPress

5

secondsseconds

Dumbbell PressDumbbell Press

4

secondsseconds

EZ-bar Upright EZ-bar Upright

RowRow

4 2020

secondsseconds

Bentover Bentover

Lateral RaiseLateral Raise

3 2020

secondsseconds

Lateral RaiseLateral Raise 3 2020

secondsseconds

TRICEPSTRICEPS

ExtensionExtension

4

secondsseconds

Rope Rope

PressdownPressdown

3 2020

secondsseconds

Seated One-arm Seated One-arm

Overhead Overhead

ExtensionExtension

3 2020

secondsseconds

HAMSTRING S, CALVES,

AND OBLIQUES DELTS AND TRICEPS

FRIDAY

SATURDAY

SU N DA Y: OFF

CHARLES LOWTHIAN; CHRIS LUND

FLEX| JUNE 2017 JUNE 2017