Body Flex Gym

Nabba Figure Britain 1998, Fitness1998,2004, British 2004,05, Universe 2004,WFF Universe 2004

Training split
Monday: - Chest biceps abs
Tuesday: - Legs calf’s
Wednesday: - Rest Day
Thursday: - Shoulders triceps abs
Friday: - Back traps calf’s
Saturday: - Rest Day
Sunday: - Rest Day

Chest & Biceps
Incline smith machine press 3x10-12
Incline d/bell fly’s 3x10
Flat b/bell bench press 3x15-20
Cable cross overs 3x15

Ez barbell curls 4x10
D/bell alternate curls 4x10
Hammer curls 3x12

Legs
Leg press 100 reps total (in as few sets as possible)
Squats 4x10-12
Leg extensions 4x12-15
Leg curls 3x12-15
Stiff leg deadlift with d/bells 3x10-12

Shoulders & Triceps
Smith machine press to front 4x10
D/bell side laterals 3x12-15
D/bell press 3x10-12
D/bell rear laterals 3x12
Machine press (Hammer type) 3 set (light pumping)

Cable pushdowns 4x12-15
Skull crushers 4x10-12
Single arm cable reverse pushdowns 3x10-12

Back & Traps
Pull downs to front 4x10-12
V grip pull downs 4x10-12
Low cable pulley rows 3x12-15
Single arm d/bell rows 4x6-10
Upright rows 4x10-12