Another week to Reach Your APEX!!
Monday: 60 seconds rest between each (25 crunches on floor)
1) 5 sets 15 reps hi to low cable flies
2) 10 sets 10 reps inclined bench dumbbell press
3) 5 sets 12 reps inclined bench dumbbell press with thick resistance bands, see in video library for explanation
4) 3 sets 8 reps flat bench alternating dumbbell press, immediately drop to floor and do 12 clap pushups, then drop to knees and do 8 more clap pushups
5) 45 seconds rest between sets (use occlusion bands)
1) Straight bar bicep curls 4 sets 15 reps
2) Tricep puhsdowns 4 sets 15 reps
3) Bicep hammer curls 4 sets 17 reps
4) Overhead tricep rope extension 4 sets 25 reps
6) Abs 3 sets of 3 part ab medley
Tuesday: 45 seconds rest between sets
1) 5×15 leg extensions
2) sets of 20/15/12/12/10/8/5/5 barbell squats in athetic stance, toes pointed at 10 and 2
3) reverse facing hack squat, feet wide, toes pointed out 5 sets 15 reps
4) Stiff legged deadlift with straight bar 5 sets 8 reps
5) Seated calf raise 6 sets 15 reps
Wednesday: 45 seconds rest between sets (25 crunches on floor)
1) Wide grip lat pulldown 4 sets 12 reps
2) 6×4 deadlift
3) Wide grip seated row 4 sets 12 reps, superset single armed thick band row for 15-20 reps each arm.
4) Single armed dumbbell row 4 sets 15 reps each arm, superset with single armed thick resistance band row until failure
5) Assisted chin-ups palms facing YOU 100 reps in as few sets as possible
6) Abs 4 sets of 3 part ab medley
Thursday: 45 seconds rest between sets
1) Lateral rise machine 5 sets of 20 reps
2) Proper form shoulder press (when you press the dumbbells up press them out as well, so the weights are outside the shoulders) 5 sets 12 reps
3) Chest on inclined bench rear delt flies 4 sets 15 reps
4) Straight bar front raise 4 sets 15 reps
5) Barbell squats 8 sets 8 reps
6) Dumbbell shrugs, run the rack, grab heaviest dumbbells you can and shrug until failure, ten drop 5 pounds and repeat, continue this 10 times. Prob want to use wraps as your grip will fade fast
Friday: 45 seconds rest between sets
1) Tricep pushdowns 4 sets 20 reps
2) Simultaneous bicep dumbbell curls with the elbows fixed forward 4 sets 17 reps
3) Inclined bench simultaneous bicep curls elbows pulled back 4 sets 17 reps
4) Inclined bench skull crushers 4 sets 15 reps
5) Inside grip preacher curls 4 sets 15 reps
6) Thick band tricep pushdowns 15 reps – failure, immediately superset with thick band curls until failure (5 supersets)
7) 3 sets of 3 part ab medley
Saturday: 45 second rest between sets
1) Leg press 5 sets of 20
2) reverse facing hack squat 5 sets of 12
3) barbell squats 5 sets of 15
4) Incined bench press 5 sets of 8
5) Wide grip assisted chin-ups 5 sets 15 reps
6) Decline bench situps 5 sets 15 reps
Sunday: Fat burning 1,000 rep workout
- 100 reps bench press with half of your body weight on the bar
- 100 reps assisted pull ups
- 100 reps barbell squats half body weight on the bar
- 100 reps crunches
- 100 reps push-ups
- 100 reps deadlifts with your total body weight on the bar
- 100 reps leg raises
- 100 yards of bear crawls
- 100 burpees
- 10 minutes of jump rope
