Flex UK - June 2017

ExerciseExercise

Bench PressBench Press 8–108–10

8–108–10

2020

NOTES:NOTES:

ExerciseExercise

Incline Barbell PressIncline Barbell Press 8–108–10

Incline Dumbbell Curl Incline Dumbbell Curl

8–108–10

NOTES:NOTES:

ExerciseExercise

8–108–10

Concentration CurlConcentration Curl 8–108–10

Incline SitupIncline Situp 2020

NOTES:NOTES:

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.

For hamstrings, I’ll do

FLEXONLINE.COM 63

BY LEE HANEY

63 FLEX| JUNE 2017

CHRIS LUND