Another week to Reach Your APEX!!
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Monday: Chest/Biceps
- Incline Dumbbell Press 4×10 + 1 drop set to failure
- Flat Bench Press with Close Grip 3×10
- Cable Crossovers 4×10 + 1 drop set to failure
- Pull Over 3×10
- Barbell Curls 3×10 + 1 drop set to failure
- Cable Machine Curls 3×10
- Hammer Curls 3×12
Tuesday: Shoulders/Triceps
- Smith Machine Shoulder Press 4×10
- Standing Side Lateral 4×10
- Wide Grip Upright Rows 3×10 + 1 drop set to failure
- Standing Rear Laterals 4×10
- Rear Lateral Machine 3×10
- Triceps Push Downs 4×10
- Reverse Grip Push Downs 3×12
- Dumbbell Tricep Extensions 3×10
- Push Ups 2x failure
Wednesday: Legs
- Leg Extension 5 x 20-30
- Squats 4 x 10-12
- Leg Press 3 x 10-12
- Lunges 3 x 10-12
- Deadlifts 3 x 10-12
- Leg Curls 3 x 12 (Triple Drop Sets)
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Thursday: Back
- Wide Grip Pull Ups 4x failure
- Lat Pull Downs behind the neck 4×10
- Cable Rows4x10 + 1 drop set to failure
- Barbell Rows 3×10 + 1 drop set to failure
- One Hand Dumbbell Rows 4×10
- Hyper extensions 4 sets
Friday: Legs
- Lying Hamstring Extensions 4×12 + 1 drop set to failure
- Standing 1 Leg Hamstring Extensions 4×12
- Leg Press Machine 4×10 + 1 drop set to failure
- Smith Machine Squats 4×10
- Leg Extensions 3×12
- Standing Calf Raises 4×12
Saturday: Chest/ Shoulders
- Incline DB Bench Press 4 x 10-12
- Barbell Bench Press 4 x 15
- Dumbbell Incline Fly 4 x 10-12
- Decline Smith Machine Bench Press 3 x 10-12
- A1: Machine Fly 3 x 10-12
- A2: Lateral Raises 5 x 12
- Dumbbell Shoulder Press 4 x 10-12
- A1: Front Raise 3 x 10-12
- A2: Smith Machine Press 3 x 10-12
Sunday: HIIT Cardio
- 1000 meters on the rower (10- 100m sprints) rest 45 seconds in between
