Flex Australia – June-July 2017

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