Another week to Reach Your APEX!!
Monday: Back
- Deadlifts 5×11-13
- Lat Pull Downs 4×11-13
- Bent Over Barbell Rows 4×11-13
- Underhand Pull Ups 3×11-13
- Seated Cable Rows 4×11-13
- Overhand Pull Ups 1 set to failure
Tuesday: Chest
- Incline Dumbbell Fly’s 4×11-13
- Incline Barbell Bench Press 5×11-13
- Machine Fly’s 4×11-13
- Bench Press 5×11-13
- Cable Fly’s 3×11-13
- Decline Machine Press 4×11-13
- Push Ups 1 set to failure
Wednesday: Cardio
- Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)
Thursday: Legs
- Leg Press 5×11-13
- Leg Extensions 5×11-13
- Lying Leg Curl 5×11-13
- Donkey Calf Raises 6×11-13
- Squats 4×11-13
- Walking Lunges to failure
Friday: Arms
- Seated Preacher Curls 4×11-13
- French Curls (on decline) 5×11-13
- Standing Hammer Curls 4×11-13
- Tricep Pushdowns 5×11-13
- Heavy Barbell Curl 3×11-13
- Seated Overhead Tricep Extensions 3×11-13
Saturday: Abs
- Cable Crunches 4×11-13
- Arm & Leg Raises With Exercise Ball 4×11-13
- Alternating Leg Ups 4×11-13
- Running Plank 4×11-13
- Torso Twist with Medicine Ball 4×11-13
- Alternating Toe Touches 4×11-13
- Hanging Leg Raises 1 set to failure
Sunday: Shoulders
- Dumbbell Shoulder Press 5×11-13
- Seated Dumbbell Side Raises 5×11-13
- Seated Dumbbell Front Raises 3×11-13
- Barbell Shrugs 4×11-13
- Barbell Standing Military Press 4×11-13
- Standing Dumbbell Arnold Presses 3×11-13
