FM 7 Calves, Biceps, Shoulders, Chest and Abs

Set up for Dan's run in last week to Dundee.

1

Calf Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

Rep information

Optimize the squeeze you get at the top of each rep by getting up on the balls of your feet and pushing as high up as physically possible.

Once you're at the top, flex the muscle, weight doesnt need to be huge.

3

Machine Preacher Curls

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Use a weight you can manage for eight to 12 strict, full reps.
Curl slowly. Take approximately two seconds to raise the weight, hold the contraction for one second, then take approximately two seconds to lower the weight.

5

Smith Machine Overhead Shoulder Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

10 Reps

8 Reps

7

Butterfly

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Follow instructions below.

9

Leverage Incline Chest Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

To failure

To failure

To failure

2

Calf Press On The Leg Press Machine

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

Rep information

It's also true that having your toes pointed out will shift the focus to the inner heads of your calves, and that having your toes pointed in will shift the focus to the outer heads

4

Wide-Grip Standing Barbell Curl

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Blast as many as possible get too 100

25 Reps

25 Reps

25 Reps

25 Reps

6

Reverse Machine Flyes

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Heavy weight. Struggle all the way

15 Reps

12 Reps

10 Reps

8

Leverage Decline Chest Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Follow instructions below.

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