“There’s no way in hell I could have achieved what I have without being a good student and listening to the wisdom of others.”
Phil’s Chest Workout
ExerciseSetsRepsRestHammer Strength Incline Press48-1260 secFlat-Bench Dumbbell Flye38-1260 secVertical Chest Press48-1260 secIncline Cable Flye*78-1030-40 sec*Performed FST-7 style: Rest 30-40 seconds between every set, stretching your pecs on a door frame or power rack while you rest.
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Flex Lewis
212 Showdown Winner 2015
“Don’t let someone who gave up on their dreams talk you out of yours”
Flex’s Shoulder Workout
ExerciseSetsRepsRestSeated Lateral Raise314-1660 sec— superset with — Seated Front Raise314-1660 secStanding Lateral Raise & Hold*12060 secIncline Rear Lateral Raise214-1660 secBentover Rear Lateral Raise2*14–Seated Dumbbell Shoulder Press314-2060 sec*On the final rep, hold the top position of each rep as long as possible. Don’t come to rest at the bottom of the movement with your arms at your sides. Keep the weights about a foot away from your body (almost a third of the way up). **Perform one set to 14, grab a pair of much lighter dumbbells, then immediately do another set of 14.
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Jeremy Buendia
Physique Winner 2015
“Knowing everyone is hunting down my title motivates me to work harder”
Jeremy’s Abs Circuit
ExerciseSetsRepsRestFloor Crunch5252 minLying Leg Lift5252 minToe Touch5252 minSide Oblique Crunch525 per side2 minBicycle Crunch5252 minDirections: Do five rounds, resting two minutes between each round.
*On the final rep, hold the top position of each rep as long as possible. Don’t come to rest at the bottom of the movement with your arms at your sides. Keep the weights about a foot away from your body (almost a third of the way up). **Perform one set to 14, grab a pair of much lighter dumbbells, then immediately do another set of 14.
Jeremy Buendia
Physique Winner 2015
“Knowing everyone is hunting down my title motivates me to work harder”
