Flex_USA_JulyAugust_2017_2

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1 MACHINE FLYE Don’t let your arms extend behind you. Protect your shoulders. PULLOVER Lower the weight until you feel a stretch in your lats, then pull it back over your face, not your chest. 186 FLEX | JULY/AUG ’17
DAY 1 CHEST, BICEPS (MAX EFFORT) EXERCISE SETS REPS 4 8 5 4 8 2 4 DAY 2 BACK (DYNAMIC EFFORT) EXERCISE SETS REPS 8 4 4 3 Strength MAX-EFFORT TRAINING Max-effort workouts focus on improving one main lift. To do that, you need to train heavy. Warm up thoroughly, then choose a variant of whatever the main exercise is (some type of squat, bench press, deadlift, or overhead press) and begin working up in weight slowly. Add weight in small increments and keep your reps to five or fewer until you reach a load that allows you only three to five reps. When you’ve maxed out those reps, move on to the next exercise. REVERSE-GRIP PULLDOWN Pull the bar down to your collarbone. The palmstoward-you grip hits the biceps more directly than conventional pulldowns. MROLYMPIA.COM 187
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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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Algeria Argentina Australia Bahrain
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PHIL HEATH FLEX LEWIS JUAN MOREL ST
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THE TEN YEARS AFTER HE LAST COMPETE
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KEVIN HORTON; CHRIS LUND gy j set t
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Who was the greatest bodybuilder of
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1ST SET ASK THE CHAMP BY PHIL HEATH
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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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The secret is out. There is an elep
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100 FLEX | JULY/AUG ’17
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102 FLEX | JULY/AUG ’17
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MACHINE-MADE PECS PROGRAM EXERCISE
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CABLE CROSSOVER HOW-TO Stand in the
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at gradually acclimating your tendo
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Page 158 and 159: 3BARBELL HACK SQUAT Defining Differ
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Page 162 and 163: ONE-SIDED RESULTS TURN WEAKNESSES I
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Page 191 and 192: MROLYMPIA.COM 183
Page 193: BACK EXTENSION Be sure to hinge at
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Page 199 and 200: DAY 1 CHEST, BICEPS (DYNAMIC EFFORT
Page 201 and 202: NO MORE BAD WORKOUTS USE INDICATOR
Page 203 and 204: As a strength coach, I help athlete
Page 206: 75% x 350 LBS = 263 LBS New max per
Page 209 and 210: PROGRESSION Each week, the percenta
Page 211 and 212: LEFT TO RIGHT Matthew Acton, Kevin
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