Flex_USA_JulyAugust_2017_2

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THE ONE-SIDED CIRCUIT WORKOUT EXERCISE SETS REPS Circuit No. 2 3 Right-arm Hammer Strength Incline Press Left-arm Hammer Strength Row 3 12 3 3 12 3 Left-arm Lat Pulldown 3 12 OVERHEAD DUMBBELL PRESS The overhead dumbbell press can also be attacked in an alternating style, holding a dumbbell in each hand— when one is going up, the other is descending. EXERCISE SETS REPS Circuit No. 3 Right-arm Overhead Dumbbell Triceps Extension Left-arm Dumbbell Preacher Curl 3 3 15, 12, 10 3 3 15, 12, 10 3 Left-arm Overhead Dumbbell Press 3 15, 12, 10 164 FLEX | JULY/AUG ’17
OVERHEAD DUMBBELL TRICEPS EXTENSION For the overhead dumbbell triceps extension, allow the dumbbell to “bottom out” to stretch the long head of the triceps, which engages the stretch-shortening cycle and leads to a stronger positive contraction on the way back up. MROLYMPIA.COM 165
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