Previous Weeks Daily Trainer

(Will Start Putting Previous Weeks Daily Trainers Up Also Here)

Follow The Recovery Protocol With Everything!

Click Here For Tips On Reading The Daily Trainers

You Can Find Examples Of All Exercises In The Exercise Library

**We Apologize For The Recent Outage!**

SUNDAY:
These are my weights for you to reference:

1) cable chest flies

5×15

2) Superset:

Inclined bench Titan bar press, Superset dumbbell flies
8 presses/ 8 flies
6 rounds, increase weight every set

3) Setup 2 benches:
*You are going to Superset a regular bench press with a close grip bench press

225 x10, Superset 135×20
275×8, Superset 185×12
315×6, Superset 185×8
365×5, Superset 225×6
405×3, Superset 225×5
405×2, Superset 255×3
405×2, Superset 275×3, dropset 185×5, dropset 135×12

4) Superset

Low to high cable chest fly, with weighted dips
12 flies, 12 dips
3 rounds no rest

Monday:
*my weights for you to reference

1) Mag bar pull down:

5×12

2) Superset:

Sumo deadlift with seal rows using “DUMBELLS”
135×10, 60’s x 10
225×10, 70’s x 10
315×10, 80’s x 10
405×8, 100’s x 8
455×6, 100’s x 8
495×4, 100’s x 8
REG DEADLIFT 525×2, 110’s x 6
REG DEADLIFT 545×2, 110’s x 6
555×1, 110’s x 6, 80’s x 8, 60’s x 10

3) RUN THE RACK:
*Start at 140’s and do single arm Dumbell row 8-10, drop 20 pounds 8-10.
You will start at 140, go 120, 100, 80, 60.
Then your partner goes, then you will go again but the other arm.
So do the right arm all the way through, then after he goes, you will go again but the left arm. You will do both arms 2x

Tuesday:
1) Superset:

Tricep pressdown (20)
Wide grip cable curl (15)
** No rest: 5 rounds

2) BFR BANDS ON: Go light:

Flat bench Dumbell skull crusher 20
Standing hammer curl (12) then dropset of (8) more
**no rest: 4 rounds

3) Mechanical dropset:

Seated knee curls (8)
hands at sides curls (8)
Lying back AMRAP
no rest: 4 rounds

4) Superset:

Wide grip underhand tricep pressdown (12) with a dropset of (8)
Sweeping curls (18)
No rest: 4 rounds

Wednesday:
1) Superset:

(15) leg ext
(15) leg curl
(15) lateral raises
(15) Dumbell upright row
5 rounds no rest

2) Superset:

(12-14) moderate weight stiff leg deads, then do 20 shrugs with the weight.
(12-15) heels elevated squat
5 rounds no rest

3) Superset:

Athletic stance heavy box squat (5-7) reps
Single leg RDL (8) each leg
5 rounds no rest

4) BFR BANDS ON TIGHT:

Leg ext: 20 reps, drop weight, 20 reps, drop weight, 20 reps drop weight, 20 reps
Seated calf raise: 20 reps, drop weight, 20 reps, drop weight, 20 reps
3 rounds no rest

Thursday:
1) Superset:

mag bar lat pulldown/ cable chest fly
5 sets of 15/15

2) Superset:

Inclined bench heavy fly into an “A” PRESS
Seal rows using dumbbells
10 CLAP PUSHUPS
80’s for 12 flies, 12 presses/ seal rows (10)
90’s for 10/10 presses/ seal rows (10)
100’s for 8/10, seal rows (10)
110’s for 6/10, seal rows for 10
120’s for 5/ 10, seal rows for 10

3) Superset:
*Flat bench “A” press/ trap bar deadlift (flip it upside dow)

100’s for 15, trap DL (10)
120’s for 10, trap DL (8))
140’s for 8, trap bar DL (6)
140’s for 8, trap bar DL (6)
140’s for 8, trap bar DL (6)

4) Superset:

Weighted dips
Weighted Chins/ or assisted if you need
20 dips/ 10 chins
4 rounds

Friday:
My weights for your reference:
*Triple stance squats can be found in the videos section/ exercise glossary:

8 sets of triple stance squats:
1) 135: 10/10/10
2) 185: 10/10/10
3) 225: 10/10/10
4) 245: 10/10/10
5) 275: 7/7/7
6) 295: 7/7/7
7) 315: 5/5/5
8) 335: 3/3/3

1) Superset:

Wide grip cable upright row (12)
Cable front raise (12)
Dumbell lateral raise (12)
no rest 5 rounds

2) Superset:

Set the safety bars at shoulder height in squat rack.
Standing Straight bar shoulder press (8)
Dumbell upright now (12)
Standing Dumbell shoulder press (12)
Dumbell lateral raise (20)
no rest 5 rounds

3) Superset:

Heavy Straight bar shrug (12-15)
Straight bar curl (10)
No rest 5 rounds

4) BFR BANDS ON:

Foam roller cable curl (10)
Sweeping curls (16) total
Dumbbell hammer curl (15)
20 seconds rest 4 rounds

Saturday:
OFF

admin