Another week to Reach Your APEX!!
Monday: (45 sec rest in-between all sets)
- Flat Barbell Bench press- 1×20, 1×15, 1×12, 1×10, 1×8, 1×6, 1×8, 1×10, 1×15 (9 sets)
- Incline Dumbbell Press 4 sets of 15 reps immediately drop set 10 reps after each set
- Cable Fly’s 5 sets of 12 reps super set with 12 Clap Push ups
- Incline Dumbbell Fly’s 4 sets of 12 reps superset withe Bench Dips until failure
- 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)
- Leg Curls 5 sets of 15 reps superset with Leg Press 5 sets of 25 reps
- Wide Sumo Stance Squats 10 sets of 10 superset with Shoulder Width Squats 10 sets of 10
- High Box Step ups- 3 sets of 20 reps each leg
- Walking Dumbbell Lunges 4 sets of 20 reps superset with 20 Frog Jumps
- 4 sets of 25 Ab wheel
- 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)
- Pull ups 4 sets until failure (try to be in the double digit range at least. Use assistance if necessary)
- Barbell deadlift 6 sets of 12 reps
- Wide Grip Lat- Pulldowns- 4 sets of 15 immediately drop set for 10 reps
- Lying Dumbbell Pullover 4 sets of 15 reps
- Bent Over Single Arm Dumbbell Rows- 4 sets of 15 reps each arm drop set 12 reps each arm
- 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:
- 4 sets of 30 Standing Dumbbell Lateral Raises superset with 15 Bent Over Dumbbell Lateral Raises
- 4 sets of 20 Standing Dumbbell Shoulder Press superset with 15 Seated Dumbbell Shoulder Press
- 4 sets of 25 Standing Barbell Upright Rows superset with 15 Barbell Front Raises
- 100 reps of bench dips until failure (try to perform the 100 reps within the smallest amount of sets possible)
- 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)
- Dumbbell Preacher Curls 4 sets of 15 reps superset with Underhand Chin ups until failure
- Tricep Rope extensions 4 sets of 15 reps superset with Overhead Tricep rope Extension 4 sets of 15 reps
- 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
- 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)
- 4 sets of 25 Ab Wheel
- 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:
- 5×15 Leg Extensions
- Dumbbell Squats 4 sets of 20 reps Superset Prone Leg Curls 4 sets of 15 reps
- 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)
- Barbell Ass-to-Ankles Squats- 5 sets of 12 reps
- 3 sets of 3 part ab medley
- 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
- 100 reps bench press with half of your body weight on the bar
- 100 reps assisted pull ups
- 100 reps barbell squats half body weight on the bar
- 100 reps crunches
- 100 reps push-ups
- 100 reps deadlifts with your total body weight on the bar
- 100 reps leg raises
- 100 yards of bear crawls
- 100 burpees
- 10 minutes of jump rope