Another week to Reach Your APEX!!

Monday: (45 sec rest in-between all sets)

 

1. Flat Barbell Bench press- 1×20, 1×15, 1×12, 1×10, 1×8, 1×6, 1×8, 1×10, 1×15 (9 sets)
2. Incline Dumbbell Press 4 sets of 15 reps immediately drop set 10 reps after each set
3. Cable Fly’s 5 sets of 12 reps super set with 12 Clap Push ups
4. Incline Dumbbell Fly’s 4 sets of 12 reps superset withe Bench Dips until failure
5. Decline Reverse Crunches- 4 sets of 20 reps

 

 

Intermediate:

 

1) 4×20 cable fly

2) Incline dumbbell press 5 sets 8 reps (60 seconds between sets)

3) Flat dumbbell press8 reps, superset incline flies 8 reps (4 rounds)

4) Hi to low cable fly 15 reps, superset close grip pushups 30 reps (4 rounds)

5) 4 x 20 decline sit ups

 

Tuesday: (60 secrets in-between sets)

 

1. Leg Curls 5 sets of 15 reps superset with Leg Press 5 sets of 25 reps
2. Wide Sumo Stance Squats 10 sets of 10 superset with Shoulder Width Squats 10 sets of 10
3. High Box Step ups- 3 sets of 20 reps each leg
4. Walking Dumbbell Lunges 4 sets of  20 reps superset with 20 Frog Jumps
5. 4 sets of 25 Ab wheel
6. 4 sets of 25 decline sit ups

 

 

Intermediate:

 

1) Lat pulldowns 4×12, dropset of 10 on last set

2) Single armed dumbbell rows 4×15 each arm

3) Close grip seated cable rows 4×15

4) Close grip pulldowns 4×15 superset lowerback hypers 4×25

5) 4 x 20 Ab Wheel

 

Wednesday: (60 sec rest in-between all sets)

1. Pull ups 4 sets until failure (try to be in the double digit range at least. Use assistance if necessary)
2. Barbell deadlift 6 sets of 12 reps
3. Wide Grip Lat- Pulldowns- 4 sets of 15 immediately drop set for 10 reps
4. Lying Dumbbell Pullover 4 sets of 15 reps
5. Bent Over Single Arm Dumbbell Rows- 4 sets of 15 reps each arm drop set 12 reps each arm
6. 3 sets of 3 part ab medley

 

 

Intermediate:

 

1) 5×20 leg extensions

2) 5×10 barbell squat

3) 5×10 leg press

4) 5×10 leg curl

5) 5×10 calf raise (seated)

6) 3 sets of 3 part ab medley

 

 

Thursday:

1. 4 sets of 30 Standing Dumbbell Lateral Raises superset with 15 Bent Over Dumbbell Lateral Raises
2. 4 sets of 20 Standing Dumbbell Shoulder Press superset with 15 Seated Dumbbell Shoulder Press
3. 4 sets of 25 Standing Barbell Upright Rows superset with 15 Barbell Front Raises
4. 100 reps of bench dips until failure (try to perform the 100 reps within the smallest amount of sets possible)
5. 5×20 decline reverse crunches

 

Intermediate:

 

1) Dumbbell lateral raises 4×15

2) Dumbbell shoulder press 4×15

3) Incline bench rear delt flies 4×15, superset strait bar upright rows 4×15

4) Dumbell shrugs 5×20

5) Decline sit ups 5 x 20

 

Friday: (45 sec rest in-between sets)

1. Dumbbell Preacher Curls 4 sets of 15 reps superset with Underhand Chin ups until failure
2. Tricep Rope extensions 4 sets of 15 reps superset with Overhead Tricep rope Extension 4 sets of 15 reps
3. Smith Machine Drag Curls 4 sets of 20 reps superset with Overhand Cable Straight Bar Press Downs 4 sets of 15 reps superset with Overhead Dumbbell Tricep Extensions 4 sets of 15 reps
4. E-Z Curl Bar Crazy 8’s (8 reps on each grip of the bar- 40 reps each set) superset with Diamond Push ups until Failure (4 rounds)
5. 4 sets of 25 Ab Wheel
6. 4 sets of 25 Decline Sit Ups

Intermediate:

 

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset of 10 on last set

6) Bench dips 3×30

7) Ab wheel 5×20

 

Saturday:

1. 5×15 Leg Extensions
2. Dumbbell Squats 4 sets of 20 reps Superset Prone Leg Curls 4 sets of 15 reps
3. Dumbbell Pulse Squats (hold dumbbell at chest) Pulse your hips up and down just a few inches from a parallel squat- 25 times superset with Leg Press- 20 reps (4 rounds)
4. Barbell Ass-to-Ankles Squats- 5 sets of 12 reps
5. 3 sets of 3 part ab medley
6. 10 deadmill sprints

 

Intermediate:

 

1) 5×20 leg extensions

2) 4×20 bench stepups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

5) Hanging Leg Raises 4 sets of 20

 

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