Body Flex Gym

2004 BNBF Central Overall. 2006 NPA S.E Overall. 2006 BNBF Central Overall.

Monday: heavy chest and back

ME movement (either bench, incline, overhead press, seated row, partial deadlift, pull up alternating pulling or pressing each week) work up to single set of max 1-5rm max, when you do the same movement again try
to beat previous PR

RE work. then choose one back and one chest movement and select a 10RM weight. set stop watch for fifteen minutes and so as many reps alternating between exercises. the following week try to beat the number of reps performed. when you can no longer beat the reps swap movements for new exercises.

Tuesday: legs

ME movement (deep squat, box squat, snatch grip deadlift off a box) work up to 1-5rm and try to beat next time you do the movement

RE work. choose a quad and a hamstring exercise and a 10rm max for each and do as many reps in fifteen minutes alternating between the movements, try to beat the following week. when you can no longer beat the
reps swap movements for new exercises.

Thursday: chest and back light

2-3 chest and 2-3 back exercises perform 1-3 sets of 8-15 reps to failure on each

Friday: arms

2-3 bicep and 2-3 triceps exercises perform 1-3 sets of 8-15 reps to failure on each. If i wanted more balance to my program i would divide the arm work onto the chest and back days and do a light leg session instead on friday. This means I have heavy and light work throughout the week and get a good combination between volume and HIT style stuff.