FLEX Stronger in 6 Weeks

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FLEX Stronger in 6 Weeks

Shared By : kbutlermd

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 5 / 333

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Description

From FLEX August 2011

ANY	Workout1 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	90 sec	8	5
Upper Legs		Leg Press	90 sec	8	3
Glutes		Walking Lunges	90 sec	8	3
Upper Legs		Leg Extensions	90 sec	8	3
Back		Romanian Deadlift	90 sec	8	3
Upper Legs		Lying Leg Curls	90 sec	8	3
Lower Legs		Standing Calf Raises	90 sec	8	3
Lower Legs		Seated Calf Raise	60 sec	8	3

ANY	Workout2 Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	8	5
Chest		Barbell Decline Bench Press	90 sec	8	5
Triceps		Dip	60 sec	8	3
Chest		Dumbbell Incline Bench Press	90 sec	8	4
Chest		Dumbbell Fly	90 sec	8	3
Shoulders		Barbell Shoulder Press	90 sec	8	3
Shoulders		Dumbbell Lateral Raise	90 sec	8	3
Shoulders		Dumbbell Up Right Row	60 sec	8	3
Shoulders		Face Pulls	90 sec	8	3
Shoulders		Barbell Shrug	90 sec	8	3
Triceps		Barbell Close Grip Bench Press	90 sec	8	3
Triceps		Dumbbell One Arm Triceps Extension	90 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3

ANY	Workout3 Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	90 sec	8	5
Back		Barbell Bent Over Row	90 sec	8	4
Back		Wide-Grip Pulldown Behind The Neck	90 sec	8	3
Back		Straight-arm pulldowns	90 sec	8	3
Biceps		Barbell Curl	90 sec	8	3
Biceps		Incline Dumbbell Curl	90 sec	8	3
Biceps		Preacher Curl	90 sec	8	3
Abs		Hanging Leg Raise	90 sec	20	3
Abs		Cable Crunch	90 sec	8	3

ANY	Workout4 Power

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Jump squats	60 sec	3	3
Upper Legs		Barbell Squat	60 sec	3	3
Chest		Push Up	60 sec	3	3
Chest		Barbell Bench Press	60 sec	3	3
Chest		Dumbbell Bench Press	60 sec	3	3
Triceps		Barbell Close Grip Bench Press	60 sec	3	3
Back		Barbell Deadlift	60 sec	3	3
Shoulders		Dumbbell Rear Delt Row	60 sec	3	3
Biceps		Barbell Curl	60 sec	3	3
Abs		Crunches	60 sec	10	3

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