Another week to Reach Your APEX!!

Monday: Cardio

• 20 minutes HIIT cardio

Tuesday: Back

• Barbell Rows Underhand Grip 4 sets 8-10
• Dumbbell Rows 4 sets 8-10
• Partial Deadlifts 4 sets 8-10
• T-Bar Rows 4 sets 8-10
• Lat Pulldown Underhand Grip 4 sets 8-10

Wednesday: Chest

• Incline Dumbbell Press 4 sets 8-10
• Hammer Chest Press Machine 4 sets 8-10
• Dips 4 sets 8-10
• Bench Press 4 sets 8-10
• Cable Crossovers 4 sets 8-10

Thursday: Quadriceps

• Leg Extension 4 sets of 8-10
• Front Squats 4 sets of 8-10
• Leg Press 3 sets of 8-10
• Squats 3 sets of 8-10
• Walking Dumbbell Lunges 4 sets 8-10

Friday: Arms

• Tricep Extensions V Grip 4 sets 8-10
• Close Grip Bench Press 4 sets 8-10
• Tricep Rope Pushdowns 4 sets 8-10
• Skull Crushers 4 sets 8-10
• Barbell Curls 4 sets 8-10
• Hammer Curls 4 sets 8-10
• Standing Dumbbell Curls 4 sets 8-10
• Cable Straight Bar Curls 4 sets 8-10

Saturday: Hamstrings/calves

• Romanian Deadlifts 4 sets of 8-10
• Lying Hamstring Curls 4 sets 8-10
• Standing Calf Raises 4 sets 8-10
• Seated Calf Raises 4 sets 8-10

Sunday: Traps/Shoulders

• Barbell Shrugs 4 sets 8-10
• Dumbbell Shrugs 4 sets 8-10
• Barbell Military Press 4 sets 8-10
• Upright Rows 4 sets 8-10
• Reverse Pec Deck Fly’s 4 sets 8-10
• Dumbbell Side Lateral Raises 4 sets 8-10
• Dumbbell Rear Lateral Raises 4 sets 8-10

Sunday: Fat burning 1,000 rep workout

1. 100 reps bench press with half of your body weight on the bar
2. 100 reps assisted pull ups
3. 100 reps barbell squats half body weight on the bar
4. 100 reps crunches
5. 100 reps push-ups
6. 100 reps deadlifts with your total body weight on the bar
7. 100 reps leg raises
8. 100 yards of bear crawls
9. 100 burpees
10. 10 minutes of jump rope