Flex_USA_JulyAugust_2017_2

1
DAY 3
CARDIO
Use the exercise of your choice
to raise your heart rate to a moderate
level (120 to 140 beats per minute)
and keep it there for 30 to 60 minutes.
Afterward, foam-roll and stretch.
DAY 4
LEGS
(MAX EFFORT)
EXERCISE SETS REPS
2
3 8
4
**
3
DIP
Try to get your
upper arms
parallel to the
floor on each rep.
You can lean
forward to
emphasize the
pecs, or try
to stay perfectly
upright to
emphasize the
triceps.
DAY 5
SHOULDERS,
TRICEPS
(DYNAMIC EFFORT)
EXERCISE SETS REPS
8 3*
4
4
4
4
188 FLEX | JULY/AUG ’17