Flex_USA_JulyAugust_2017_2
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DAY 1<br />
CHEST,<br />
BICEPS<br />
(MAX EFFORT)<br />
EXERCISE SETS REPS<br />
4 8<br />
5<br />
4 8<br />
2<br />
4<br />
DAY 2<br />
BACK<br />
(DYNAMIC EFFORT)<br />
EXERCISE SETS REPS<br />
8<br />
4<br />
4<br />
3<br />
Strength<br />
MAX-EFFORT<br />
TRAINING<br />
Max-effort workouts focus on<br />
improving one main lift. To do that,<br />
you need to train heavy. Warm up<br />
thoroughly, then choose a variant<br />
of whatever the main exercise is<br />
(some type of squat, bench press,<br />
deadlift, or overhead press) and<br />
begin working up in weight slowly.<br />
Add weight in small increments and<br />
keep your reps to five or fewer until<br />
you reach a load that allows you<br />
only three to five reps. When you’ve<br />
maxed out those reps, move on to<br />
the next exercise.<br />
REVERSE-GRIP<br />
PULLDOWN<br />
Pull the bar down to your<br />
collarbone. The palmstoward-you<br />
grip hits the<br />
biceps more directly than<br />
conventional pulldowns.<br />
MROLYMPIA.COM 187
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