Another week to Reach Your APEX!!

Monday: Chest/abs

• Flat Bench 5×20-15-12-10-8
• Incline Dumbbell Press 4×14-12-10-8
• Incline Cable Fly’s super set with Incline Dumbbell Fly 3×10
• Machine Bench Press wide grip super set with close grip 3×10
• Incline Bench Press 10×10
• Hanging Leg Raises  3×20
• Weighted Cable Sit-Ups 4×20
• Weighted Cable Reverse Sit-Ups 4×20

Tuesday: Legs/calves

• Squats 10×10
• Walking Lunges 3x 30 metres
• Leg Press 4×10
• Leg Extensions 3×20
• Hamstring Curl Machine 4 x15
• Reverse Cable Hamstring Curls 4×15
• Seated Machine Calf Raises 5x 20
• Donkey Calf Raises 5×20

Wednesday: Shoulders/Abs

• Dumbbell Press 5×15-12-12-10-10-8
• Side Lateral Raises Drop Sets 4×10
• Rear Lateral Raises Drop sets 14×4
• Military Overhead Press 4×10
• Ab Wheel 3×30
• Weighted Cable Sit-Ups 4×20
• Weighted Cable Reverse Sit-Ups 4×20

Thursday: Biceps/Triceps/Abs

• Dumbbell Curls 4×10
• Preacher Curls 3×10
• Hammer Curls 4×15
• Dumbbell Kickbacks 4×12
• Barbell Skull Crusher 4×10
• Dumbbell Skull Crusher 4×10
• Hanging Leg Raises3×20
• Weighted Cable Sit-Ups 4×20
• Weighted Cable Reverse Sit-Ups 4×20

Friday: Back/Abs

• Pull Ups 5x till failure
• Deadlift 5x 15-12-8-6-2
• Lat Pull Down 4×10
• T-bar Rows 4×10
• Seated Rows 4×10
• Dumbbell Rows 4×10
• Hanging Leg Raises 3×20
• Weighted Cable Sit-Ups 4×20
• Weighted Cable Reverse Sit-Ups 4×20

Saturday: Calves/Abs/Upper Chest

• Seated Machine Calf Raises 5x 20
• Donkey Calf Raises 5×20
• Incline Bench Press 5×10
• Incline Dumbbell Press 4×10
• Incline Cable Fly’s 4×10
• Ab Wheel 3×30
• Weighted Cable Sit-Ups 4×20
• Weighted Cable Reverse Sit-Ups 4×20

Sunday: Rest day

• Recovery