Another week to Reach Your APEX!!
Monday: Chest/Bicep
- Incline Smith Press 4 x 15, 12, 10, 10
- Incline Dumbbell Fly’s 3 x 12-15
- Flat Barbell Bench Press 3 x 12-15
- Dips 2 x 12-15
- Cable Cross Overs 2 x 12-15
- Straight Barbell Curls 4 x 20, 15, 15, 12
- Dumbbell Concentration Curls 3 x 12-15
- Standing Machine EZ Bar Curls 3 x 12-15
Tuesday: Enjoy your Christmas!!!
Wednesday: Legs/Side Delts
- Leg Extensions 4 x 20-30
- Squats 3 x 15-20
- Walking Barbell Lunges 3 x 150 Feet
- Lying Leg Curls 5 x 20, 20, 20, 15, 12
- Seated Dumbbell Side Laterals 5 x 20, 15, 15, 12, 12
- Dumbbell Upright Rows 3 x 12-15
- Cable Side Laterals 3 x 12-15
Thursday: Back/Triceps
- Pull Ups 3 x 15
- T-Bar Rows (with Olympic Bar) 4 x 10-15
- Deadlift from Rack 3 x 8-12
- Barbell Rows (Palms Up) 4 x 10-15
- Seated Cable Row (Rope) 3 x 15
- Triangle Bar Press Downs 4 x 12-20
- Close Grip Bench 4 x 10-15
- Overhead Dumbbell Extensions 4 x 12-15
- Dumbbell Kickbacks 3 x 15
- Rope Press Downs 3 x 15
Friday: Active Rest
- 30 minutes of aerobic steady state cardio
Saturday: Shoulders
- Barbell Shrugs 4 x 10-15
- Dumbbell Shrugs 3 x 12-15
- Seated Dumbbell Laterals 5 x 12-15
- Military Press 4 x 12
- Reverse Dumbbell Fly’s 4 x 12-15
- Dumbbell Upright Rows 4 x 12-15
Sunday: Legs
- Stiff Leg Deadlifts with Dumbbells 4 x 15-20
- Seated Leg Curls 3 x 15
- Walking Barbell Lunges 3 x 150 Feet
- Abductors 3 x 40
