Flex_USA_JulyAugust_2017_2

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THE ONE-SIDED CIRCUIT WORKOUT For each of the three circuits listed, you can either complete all sets listed before moving on to the next grouping, or cycle through the circuits three times through—there’s no right or wrong way to tackle it. For instance, you could do the first circuit three times, then the second three times, and finally the third thrice. Or, you can do circuit No. 1, followed by No. 2, followed by No. 3, then repeat. Within the circuits, only pause long enough in between movements to change from one exercise to the next; rest 90 seconds between circuits. EXERCISE SETS REPS Circuit No. 1 Right-leg Extension Left-leg Standing Curl 3 3 12 3 3 12 Left-leg Press 3 12 3 LAT PULLDOWN Consider switching up your grip from workout to workout—or even set to set— when doing the lat pulldown. A palmsfacing, palms-forward, or palms-neutral grip each elicits a slightly different range-of-muscle fibers in the latissimus dorsi. It may be a nuanced difference, but every tweak can bring you better overall development over time. 162 FLEX | JULY/AUG ’17
MIA DUMBBELL PREACHER CURL While you should employ a full range of motion during the dumbbell preacher curl, unfurling your elbow to nearly full extension—stopping just short of lockout—and then curling the weight by bending your arm as much as possible as you reach initial failure, consider tacking on three-quarter and half reps, even partials and “pulse” reps on the last set or two. They’ll fry your bi’s and pump them full of nutrient-rich blood. MIA MROLYMPIA.COM 163
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SPONSORS THE OLYMPIA—WIN TIX NOW!
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NEW PRE-WORKOUT COMING SOON TO: Fin
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KEVIN HORTON; CHRIS LUND gy j set t
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1ST SET O ZONE I GOT SOMETHING TO S
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Presents 1ST SET O ZONE AMATEUR LAS
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1ST SET ASK THE CHAMP BY FLEX LEWIS
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100 FLEX | JULY/AUG ’17
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102 FLEX | JULY/AUG ’17
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