Previous Weeks Daily Trainer
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You Can Find Examples Of All Exercises In The Exercise Library
Sunday:
CHEST
Including my weights for reference, adjust to your weights the best you can
1) warm up: pre pump:
5×15 cable fly
2) straight sets: inclined dumbbell press:
75’s x 12
100’s x10
120’s x 8
140’s x6-8 (3 sets)
3) Tri set:
flat bench dumbbell press/
flat bench fly/
seated hammer curl:
120’s press for 10
60’s fly for 8
60’s hammer curl 8-10
Set timer for 10 mins. Goal is 8 rounds.
4) Superset:
Weighted chest dip: 8-12
10 clap pushups
4 rounds
5) Put BFR bands on:
4 rounds no rest
Do the 3 part bicep cable curl: 12 reps at each position
Monday:
BACK
Including my weights for reference, adjust to your weights the best you can
1) Superset: warm up
5×10 lat pulldowns
5×10 cable rows
2) Superset:
5×10 Seal Rows
5×8 trap bar deadlifts
3) Straight sets:
Heavy trap bar deadlifts: 2×4, 3×2: HEAVY
4) Superset:
Superset pull-ups 5×10-12
225 pounds Stiff leg deadlifts: 5×10-12
Tuesday:
LEGS
Including my weights for reference, adjust to your weights the best you can
1) Superset:
5×15 leg extension
5×15 leg curl
2) Barbell squats:
135×12
225×12
315×10
365×8
405×6
Leave weight on bar
3) High box squat
495×5
545×5
545 plus chains x 5 reps
4) Sumo deadlift
545×2
225×8
315×8
405×6
455×3
495×2
515×2
Wednesday:
SHOULDERS
Including my weights for reference, adjust to your weights the best you can
1) Tri-set: warm up:
(15) lateral raises
(15) front raises
(15) upright rows
High tempo, zero rest: 4 rounds
2) Delt destroyer:
grab a set of 70’s and 25’s
with 25’s (15) lateral raises
with 70’s (15) Heavy 1/2 rep dumbbell swings
pick up 25’s (10) lateral raises
still with 25’s do (10) 1/2 rep dumbbell swings
4 rounds
3) Superset:
Standing dumbbell press (10)
Straight bar shrug wide grip (12-15)
4 rounds
4) Superset:
4 rounds
Wide grip upright rows (12)
Narrow grip shrugs (12)
Thursday:
ARMS
1) Superset:
Rope cable curl (15)
Rope overhead extension (15)
*4 rounds
2) Quad set:
Titan bar skull crusher (12)
Titan bar curl (10)
Dumbell skull crusher (12)
Dumbell hammer curl (8-10)
3 rounds
3) Superset:
Wide grip cable curl (15)
Wide grip Tricep pishdown (15)
4 rounds
4) Dropset:
Heavy inclined bench bicep curl (8), 3 rounds, Dropset of (15)
Friday:
CHEST/ BICEPS/ DEATH
Including my weights for reference, adjust to your weights the best you can
1: warm up/ pre pump:
5×15 high to low cable fly
2: Superset: inclined press/ inclined fly
*Workup to a weight you can get 10 reps. Have 3/4 that weight sitting in front of the bench:
For example 120’s and 90’s
8 dumbbell presses/ then 8 dumbbell flies.
30 seconds rest/ 4 rounds
2) Bench press:
225×12
275×8
315×6
365×4 (2 sets)
3) Superset:
Do the exact same thing you did for #1 but on flat bench. Now after each set of flies add in a set of 10 hammer bicep curls:
4 rounds
4) Superset:
Heavy high to low cable flies 8-10 reps.
Standing double front bicep cable curls 12-15 reps.
30 seconds rest: 5 rounds
5) High low set:
20 seconds rest: 4 rounds
Attach rope to low cable: Heavy weight do 6-8 reps/ cut weight in 1/2 and do 15