Flex Built Pt2

Thighs and Hamstrings

EXERCISE

Back and Biceps

SETS

REPS

EXERCISE

Squat (warmup)

4

15–20

Squat

3

14–18

Hack Squat

3

14–18

Dumbbell Lunge

3

14–18

Stiff-leg Deadlift (warmup)

4

15–20

Stiff-leg Deadlift

4

Single-leg Curl

4

SETS

REPS

Seated Pulley Row (warmup)

4

15–20

Seated Pulley Row

4

12–18

Hammer Strength Row

3

12–18

Deadlift

3

12–18

Dumbbell Pullover

3

12–18

15–20

EZ-bar Curl (warmup)

3

15–20

8–12

EZ-bar Curl

4

15–20

EZ-bar Spider Curl

4

12–18

Concentration Curl

2

12–18

Chest and Triceps

Y3T

         2          K          E          E          W FLEX LEWIS MEAL PLAN & SUPPLEMENTATION PROTOCOL

Barbell Incline Press (warmup)

4

Barbell Incline Press

3

14–18

Incline Dumbbell Flye

3

14–18

Incline Smith Machine Press

3

14–18

Underhand Cable Pushdown (warmup)

4

Underhand Cable Pushdown

4

Rope Extension

3

14–18

Weighted Dip

2

14–18

Thighs and Hamstrings

Shoulders and Calves

15–20

14–18

WEEK 3

Standing Power Press (warmup)

4

15–20

Standing Power Press

4

14–18

Upright Row

4

14–18

Standing Dumbbell Front Raise

2

14–18

Machine Rear Delt

4

14–18

Rotary Calf Press (warmup)

4

15–20

Rotary Calf Press

3

16–20

Single-leg Rotary Calf Press

4

16–20

Y   3   T 

SETS

REPS

Hack Squat (warmup)

3

15–20

Back and Biceps

Hack Squat superset with Leg Extension

3

20–25

EXERCISE

250g chicken 200g rice

Squat (wide stance)  superset with Dumbbell Lunge

3 3

40–50 20–25 per leg

PRE-WORKOUT

Lying Leg Curl (warmup)

4

15–20

Lying Leg Curl superset with Reverse Hack Squat

3

20–25 per drop

MEAL 1

1 cup oatmeal 10 egg whites MEAL 2

2 servings Glycofuse 1 serving Anavite INTRA-WORKOUT

1 serving SizeOn

EXERCISE

15–20

15–20 per drop

Flat Dumbbell Press (warmup)

4

15–20

3

15–20

250g chicken 200g rice

Flat Dumbbell Press superset with Flat Dumbbell Flye

MEAL 4

Incline Dumbbell Flye

3 (dropsets)

15–20 per drop

250g chicken 200g rice

Smith Machine Press

3 (dropsets)

15–20 per drop

MEAL 5

Rope Extension (warmup)

3

15–20

Rope Extension

3

20–25 per drop

Lying EZ-bar Extension superset with EZ-bar Close-grip Press (with the same weight)

3

20–25 As many reps as possible

2 servings Glycofuse 2 servings IsoFusion 1 serving Aminolast MEAL 3

250g chicken 200g rice MEAL 6

250g chicken 200g rice

PRESENTED BY GASPARI NUTRITION

Standing Leg Curl

REPS

4

15–20

2 (dropsets)

20–30 per drop

Lat Pulldown (narrow-grip) superset with Lat Pulldown (wide-grip)

2

18–25

Rack Pull

2

20–25

Hammer Strength Machine Pulldown

2

20–25

EZ-bar Curl

3 (dropsets)

20–25 per drop

Seated Dumbbell Curl

3 (dropsets)

20–25 per drop

Barbell Row (warmup)

3 (dropsets)

POST-WORKOUT

SETS

Chest and Triceps

Barbell Row

EZ-bar Curl (warmup)

Shoulders and Calves

Seated Barbell Press (warmup) Seated Barbell Press   superset with Wide-grip Upright Row

3

20–25

Seated Dumbbell Press superset with Standing Straight-arm Plate Raise

3

18–25

3 (dropsets)

18–25 per drop

4

15–20

Seated Calf Raise

2 (dropsets)

20–30 per drop

Rotary Calf Press

2 (dropsets)

20–30 per drop

Reverse Pec Deck Seated Calf Raise (warmup)

FLEX-BUILT CHALLENGE