Another week to Reach Your APEX!!
Monday: Legs
- Squats 12-10-8 reps
- Leg Press 3×20 reps
- Leg Extensions 3×20 reps
- Stiff Leg Deadlifts 12-10-8 reps
- Hamstring Curl Machine 3×20 reps
Tuesday: Chest
- Bench Press 12-10-8 reps
- Chest Press Hammer Strength Machine 3×12 reps
- Dumbbell Fly’s 15-12-10 reps
- Incline Chest Press Machine 3×20 reps
- Cable Machine Fly’s 3 sets to failure
Wednesday : Back
- Weighted Wide Grip Pull Ups 12-10-10 reps
- Lat Pull Down 12-10-8 reps
- T-Bar Rows 12-10-8 reps
- Underhand Lat Hammer Strength Machine 20-15-12 reps
- Dumbbell Rows 12-10-8 reps
Thursday: Shoulders
- Dumbbell Press 12-10-8 reps
- Single Arm Lateral Raises (Heavy) 3×20 reps
- Side Lateral Raises 3×10
- Rear Lateral Raises (Seated) 3×10
- Rear Delt Reverse Fly’s 3×20 reps
Friday: Abs/Calves
- Seated Leg Raises 7×15 reps
- Hammer Strength Calf Machine 3×20 reps
- Donkey Calf Raise Machine 12-10-8 reps
- Smith Machine Calf Raises 12-10-8 reps
Saturday: Arms
- Dumbbell Curls 4×15
- Dumbbell Kickbacks 4×15
- Barbell Preacher Curls 3×15
- Barbell Skull Crushers 3×15
- One Arm Cable Curls 4×12
- Tricep Push Downs with Rope 4×20
Sunday: Off
- Cardio- 15 deadmill sprints (15 second sprint/ 30 second rest)
