Flex UK - June 2017

THE WORKOUT

DAY III: BACK

THE WORKOUT

DAY II: LEGS

STRAIGHT–ARM

PULLDOWN

S E T R E P SR E P S

........................................................................................................................................25–5025–50

2 ......................................................................................................................................20–2520–25

3 ..........................................................................................................................................15–2015–20

4 ............................................................................................................................................10–1510–15

WIDE–GRIP LAT

PULLDOWN

S E T R E P SR E P S

........................................................................................................................................25–5025–50

2 ......................................................................................................................................20–2520–25

3 ..........................................................................................................................................15–2015–20

4 ............................................................................................................................................10–1510–15

5 ....................................................................................................................................................8–158–15

BENTOVER BARBELL ROW

S E T R E P SR E P S

........................................................................................................................................25–5025–50

2 ......................................................................................................................................20–2520–25

3 ..........................................................................................................................................15–2015–20

4 ............................................................................................................................................10–1510–15

5 ............................................................................................................................................8–15*8–15*

*Add two drops after this, each

totalling 20 reps.

MACHINE ROW

S E T R E P SR E P S

........................................................................................................................................20–2520–25

2 ..........................................................................................................................................15–2015–20

3 ............................................................................................................................................10–1510–15

4 ............................................................................................................................................8–15*8–15*

*Add two drops after this, each

totalling 20 reps.

CLOSE–GRIP LAT

PULLDOWN

S E T R E P SR E P S

.......................................................................................................................................... 2200 –25–25

2 ..........................................................................................................................................15–2015–20

3 ............................................................................................................................................10–1510–15

4 ............................................................................................................................................8–15*8–15*

*Add two drops after this, each

totalling 20 reps.

LEG EXTENSION

SET REPS

1 ....................................................40–50

2 ..................................................25–50

3 ............................................................... 20

4 ......................................................12–15

5 .........................................................6–12

6 ..............................................40–50*

HAMSTRING CURL

SET REPS

1 ....................................................40–50

2 ..................................................25–50

3 ............................................................... 20

4 ......................................................12–15

5 .........................................................6–12

6 ..............................................40–50*

LEG PRESS

SET REPS

1 ................................................................. 20

2 ................................................................. 12

3 ................................................................. 12

4 .................................................................... 8

5 ............................................................... 20

HACK SQUAT

SET REPS

1 ................................................................. 20

2 ................................................................. 12

3 .................................................................... 8

4 ............................................................... 20

CALF RAISES

SETS REPS

3 ..............................................40–50*

*Use dropsets as needed to

reach this total.

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