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Flex Lewis’s Olympia Jedi Back and Chest Workout

The back and chest training regimen that Flex Lewis is using to get ready for the 2020 Olympia main stage.
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Flex Lewis Machine Flat Bench Pres
Jeffery Salter / M+F Magazine

Flex Lewis’s open Olympia mission began in earnest in early December after he returned from a trip overseas with his family. According to his trainer, Neil “Yoda” Hill, the seven-time 212 Olympia champion didn’t miss a beat.

“The time off didn’t affect him,” Hill says. “Sometimes I wonder how it’s actually humanly possible that he maintains his level of muscularity.”

The first step in the training process is getting the neural pathways and muscle memory in working harmony. “We take the first two to three weeks getting his brain trained into movement patterns, then we increase poundage and turn things up,” Hill explains.

From there, they increase volume and weight, making adjustments along the way. The body-part workouts are carefully calibrated, emphasizing controlled eccentric movements and high reps.

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For nutrition, Hill doesn’t believe in overthinking dietary strategies. He recommends applying commonsense macronutrient portions over six or seven meals a day. Hill advocates high-quality fare, preferably organic, while avoiding processed and artificial foods.

The charts here show the workouts Lewis is currently doing for chest and back as he builds himself up for the 2020 Mr. O.

Routine

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Chest

All working sets require 3-second eccentric portions for each rep.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
14-18
Rest
90 sec.
How to
Do a warmup with 4 sets of cable crossovers before starting the working sets of cable crossovers.
Exercise 2 of 10

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
14-18
Rest
90 sec.
How to
Exercise 3 of 10

Machine Press

Equipment
Sets
3
Reps
14-18
Rest
90 sec.
How to
Exercise 4 of 10

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
14-18
Rest
90 sec.
How to
Exercise 5 of 10

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
14-18
Rest
90 sec.
How to
Exercise 6 of 10

Dumbbell Floor Press

Equipment
Dumbbells
Sets
4
Reps
14-18
Rest
90 sec.
How to

Back

All working sets require 3-second eccentric portions for each rep.

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 10

Close-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
4
Reps
12-16
Rest
90 sec.
How to
Do a warmup with 4 sets of close-grip pulldowns before starting the working sets of close-grip pulldowns.
Exercise 8 of 10

Close-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
3
Reps
12-16
Rest
90 sec.
How to
Exercise 9 of 10

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12-16
Rest
90 sec.
How to
Exercise 10 of 10

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12-16
Rest
90 sec.
How to
Exercise 11 of 10

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
3
Reps
12-16
Rest
90 sec.
How to
Exercise 12 of 10

Low Seated Row

Equipment
Sets
3
Reps
12-16
Rest
90 sec.
How to
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