Another week to Reach Your APEX!!
Monday:
- Shoulder Height Cable Flys’s 5 x 15
- Incline Barbell Bench Press 8 x 8
- Incline Dumbbell Bench Press 4 x12 superset with 10 push ups each set
- Flat Barbell Bench Press 10 x 10 superset with 15 TRX Fly’s each set
- Low-to-high Cable Fly’s 5 sets of 45 seconds superset with High-to-Low Cable Fly’s 5 sets of 45 seconds
- 3 sets of 3 part ab medley
Beginner:
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:
- High Box Step ups 4 x 12 each leg
- Frog Jumps 4 x 20
- Barbell Wide Stance Squat 10 x 10
- Barbell Shoulder width Stance Squat 5 x 10
- Lying Leg Curls 4 x 20
- Decline Sit ups 4 x 25
Beginner:
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:
- Barbell Deadlifts 6 sets 15/12/10/10/10/6 (increase weight every set)
- Pull Ups 4 sets of 15 (assisted if necessary)
- Seated wide Grip Cable Rows 4 sets of 10 reps (heavy)
- Straight arm lat-pullover with rope 5 x 15 superset with Close-Grip lat-pulldown 5 x 20
- Simultaneous Dumbbell Row 4 sets of 15 superset Single Arm Dumbbell Row 12 reps each arm
- 3 sets of 3 part ab medley
Beginner:
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:
- Military Shoulder Barbell Press 4 sets of 12 reps
- Seated Single Arm Lateral Raises 4 sets of 10 each arm (heavy)
- TRX Rear Delt Fly’s 4 sets until failure superset with Dumbell Lateral Raises 4 sets of 15 reps dropset after each lateral raise set and perform 8 additional reps with a lighter weight
- Barbell Front Raise- 1 set for 2 minutes (straight through! No stopping)
- Barbell Upright Rows 5 sets of 15 reps superset with extremely wide grip push ups until failure
- 5 sets of 25 decline sit ups
Beginner:
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:
- Barbell Bicep Curls 6 sets of 15 reps superset Tricep Rope Extensions 6 sets of 15 reps
- Incline Bench Skull Crushers 5 sets of 20 reps
- Dumbbell Hammer Curls 4 sets of 15 reps superset with Heavy Cable Dumbbell Curls until failure
- Underhand Pull ups 4 sets of 15 reps superset with 4 sets of 20 Dips
- Overhead Dumbbell Triceps Extension 4 sets of 10 (heavy) superset with Overhand Barbell Curls 4 sets of 12
- Hanging Leg Raises 5 sets of 15 reps
Beginner:
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:
- Leg Extensions 5 x 15 reps
- Barbell Squats Wide Stance 8 sets of 10 (increase weight each set)
- High Box Jumps 4 sets of 15 superset with High Box Step Ups 15 each leg
- Weighted Walking Lunges 4 sets of 30
- Heavy Barbell Calf Raises 5 sets of 25 reps
- Ab Wheel 5 sets of 25 reps
Beginner:
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
