Flex Australia – June-July 2017

58 FLEX | JUNE – JULY 2017

EXERCISE SETS REPS TEMPO REST

Quads

Leg

extension

2 7–9 2/0/2/1 2–3

min

Barbell

squat

310–122/0/23min

Single-leg

press

213–15

(per leg)

2/0/2 3 min

Single-leg

extension

216–20

(per leg)

2/0/1/1 2–3

min

Hamstrings

Lying leg

curl

2 7–9 2/0/2/1 2 min

Seated leg

curl

2 10–12 2/0/2/1 2 min

Straight-leg

barbell good

morning

213–152/0/12–3

min

Adduction

machine

216–202/0/1/12min

Calves

Machine or

Smith

standing

calf raise

21x7–9,

1x

10–12

2/1/1 2 min

Seated calf

raise

21x

13–15,

1x

16–20

2/0/1/1 2 min

SUPPLEMENT ADJUSTMENTS

Personally, I do not favour pre-workout products

that amp me up and overstimulate me, especially when

I am also utilising a fat burner. I prefer pre-workout

products that contain ingredients that increase blood

flow to the working muscles and provide a maximised

pump. When blood flow is enhanced, there will be

a greater delivery of nutrients, hormones and

oxygen directed towards the target muscles.

Some effective ingredients to look for when the goal

is to maximise the “pump” are citrulline malate, beetroot

extract, agmatine sulfate, red wine extract and glycerol.

When it comes to fat burners, you must first make sure

that your heart is healthy and that you can tolerate the

stimulants often associated with these products. The goal

is increased metabolism, fat burning, energy and focus,

without side effects such as jitters, racing heart, anxiety

or overheating. Research these supplements carefully

and never use more than the label directs. If negative side

effects occur and persist, please stop using that particular

product. You cannot get onstage from a hospital bed!

TUESDAY

WEEKS 8, 7, 6, AND 5

EVERY EXERCISE DONE IN

THE GYM TRANSLATES TO THE

APPEARANCE OF YOUR PHYSIQUE

ONSTAGE, PARTICULARLY IN THE

MANDATORY POSES.

PAVEL YTHJALL; PER BERNAL

WEEKS 8, 7, 6, AND 5