Flex_USA_JulyAugust_2017_2
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Exercises marked with a letter<br />
(“A” and “B”) are alternated.<br />
Perform one set of A, rest, then<br />
one set of B, rest, and then repeat<br />
for the prescribed sets. Perform<br />
the main lifts according to the<br />
formula on the previous pages.<br />
DAY I<br />
EXERCISE SETS REPS<br />
1 Deadlift (any variation) * *<br />
2A 3 8<br />
2B Reverse Crunch 3 10<br />
3A 3<br />
3B Standing Calf Raise 3 20<br />
DAY II<br />
EXERCISE SETS REPS<br />
1 Bench Press<br />
* *<br />
(or overhead press)<br />
2A 3<br />
2B 3<br />
3A 2<br />
3B Triceps Pushdown 2 20<br />
4<br />
DAY III<br />
EXERCISE SETS REPS<br />
1 Squat (any variation) * *<br />
2A<br />
3 8<br />
2B 3<br />
3A Barbell Hip Thrust 2 10<br />
3B 2<br />
*Follow the instructions for indicator sets<br />
and clusters in the “Formula” sidebars.<br />
**As many as needed.<br />
EDGAR ARTIGA<br />
200 FLEX | JULY/AUG ’17
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