Another week to Reach Your APEX!!
Monday: Quads/Calves
- Leg Extensions 5×20
- Squats 4×15
- Leg Press 4×15
- Single Leg Extension 3×20
- Seated Calf Raises 4×10
- Standing Calf Raises 3×8-12
Tuesday: Chest/Triceps/Abs
- Incline Bench Press 5×10-20
- Incline Hammer Press 4×10-15
- Dumbbell Fly’s 4×10
- Decline Chest Press 4×8-12
- Dips 3×10
- Triceps Extension 3×10
- Incline Skull Crushers 4×10
Wednesday: Back/Biceps
- Lat Pulldown Wide Grip 4×10
- Rows 4×10
- One Arm Dumbbell Rows 3×10-15
- Lat Pulldown Reverse Grip 3×10-15
- Deadlifts 4×10
- Hammer Curls 3×10-15
- Preacher One Arm Dumbbell Curls 3×10-15
Thursday: Steady State Cardio
- 30 minutes of steady state cardio either outdoor or indoor of your choosing
Friday: Shoulders/Traps
- Seated Dumbbell Shoulder Press 4×10-20
- Seated Lateral Side Raises 4×10-20
- Rear Delt Machine 4×10-20
- Upright Row 4×10-20
- Dumbbell Shrugs 4×10-20
Saturday: Hamstrings/Abs
- Lying Leg Curls 4×15-20
- Stiff Legged Deadlift 4×6-12
- Hamstring One Leg Curls 4×10-20
- Crunches 3×15
- Hanging Leg Raises 3×20
Sunday: HIIT
- Cardio- 15 deadmill sprints (15 second sprint/ 30 second rest)
