Another week to Reach Your APEX!!
Monday: Chest/Shoulders
- Incline Barbell Chest Press 4 x 10-12 (Superset)
- Incline Press Ups 4 x 10-12
- Incline Cable Fly’s 4 x 10-15
- Flat Dumbbell Press 4 x 8-10 (Last Set Drop Set)
- Machine Chest Fly’s 4 x 10-12
- Seated Lateral Raises 6 x 10-15 (Last Set Drop Set)
Tuesday: Back/Abs
- Pull Ups 3 x Failure
- Pulldowns 5 x 10-12
- Seated Cable Row 4 x 10-12 (Superset)
- Machine Pullovers 4 x 10-12
- One Arm Dumbbell Row 3 x 8-10
- Deadlifts 3 x 8-10
- Leg Raises 4 x 15-20
- Cable Crunches 3 x 10-5
Wednesday: Shoulders
- Military Press 4 x 8-10 (Superset)
- Barbell Front Raises 4 x 8-10
- Seated Side Lateral Raises 5 x 10-15
- Standing One Arm Lateral Raises 5 x 10-12
- Seated Dumbbell Rear Delt Raises 4 x 10-12 (Superset)
- Reverse Pec Deck Fly’s 4 x Failure
- Dumbbell Shrugs 4 x 8-10
Thursday: Cardio/Abs
- 1 Hour Incline Treadmill (Steady State)
- Decline Leg Raises 4 x 12-15
- Cable Crunches 4 x 10-15
- Hanging Oblique Knee Raises 3 x 10
Friday: Quads/Calves
- 15 Minutes Warm Up Bike
- Squats 6 x 8-15
- Narrow Stance Leg Press 4 x 12-15
- Leg Extensions 6 x 10-15 (Superset)
- Single Leg Extensions 6 x 5
- Standing Calve Raises 5 x 16-18 (Reduce Weight to 50% for 8 Reps)
- Standing Calve Raises 4 x 10-15
Saturday: Arms/Abs
- EZ-Bar Skull Crushers 4 x 10-12
- Rope Pushdowns 5 x 10-15
- Reverse Single Arm Extensions 3 x 10-12
- Barbell Curls 4 x 8-10 (Superset)
- Reverse Barbell Curls 4 x 8-10
- Seated Concentration Curls 4 x 10-12
- Air Bike 4 x 15-20
- Side Lateral Leg Raises 4 x 10-12
Sunday: Hamstrings/Calves
- Lunges 4 x 10-12
- High/Wide Stance Leg Press 5 x 10-12
- Seated Leg Curls 5 x 10-12
- Straight Legged Deadlifts 3 x 10-15
- Calf Press (Using Leg Press) 5 x 10-15
- Standing Calve Raises 3 x 10
