Previous Weeks Daily Trainer

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Follow The Recovery Protocol With Everything!

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You Can Find Examples Of All Exercises In The Exercise Library

Sunday:

1. 5×15 cable fly active warmup, drop to floor and do 20 pushups between each set
2. Heavy inclined smith machine bench press: 35 seconds rest between sets
   2×10
   2×8
   3×3, final set do a droplet of 8-10
3. Flat bench heavy fly into “A” press: (see exercise library for video)
   5 sets of 8/8
4. Low to high cable flies, drop to floor and do 10 clap pushups between each set:
   5 sets of 8-10 reps/ 10 clap pushups
5. Preacher curls: 5×8, superset Drag curls on inclined bench 5×8
6. Filthy forearms: see video in exercise library
7. 3 rounds of 3 part AB Medley

Monday:

1. 6×8 seal rows, superset 6 rounds of TRX sled rows
2. Deadlifts 6×6, superset pull-ups 6×8
3. Heavy Barbell shrugs 8×8, superset pull-ups 8×8
4. Dumbell pullovers 6×8, superset single armed dumbbell rows 6×8
5. 5 rounds of 3 part ab medley

Tuesday:

1. 5×10 leg curls (active warmup)
2. Back squat: superset single leg RDL with dumbbell for 8 reps each leg between each set of squats45
   2×10
   2×8
   3×5
3. Back squat, superset backward sled walk, then sled push back to start.
4. 6 full rounds, 8 reps of squats each time, the backward sled walk needs to be at least 50 feet
5. 6 minutes in Hell calves: see video in exercise library

Wednesday:

1. Pulsing Posterior Delts:
   FIVE full rounds
2. Medial Delt madness: V 5.0
   FIVE full rounds
3. Front Delt mechanical dropset:
   4 full rounds
4. Giant Sets for Giant Delts
   FOUR full rounds
5. 4 rounds of 3 part ab medley

Thursday:

1. Behind the head cable curl:
   FIVE sets 10-12 reps
2. Wide grip straight bar curls using fat grips:
   FIVE rounds of 6-8 reps
3. Put on BFR straps and leave on for remainder
4. 3 part Bicep blowout
   FOUR full rounds
5. Tricep Trifecta V. 5.0
   FOUR full rounds
6. Dumbell skull crushers on Inclined bench: Superset dips
   5 rounds of 12 reps and 15 reps
7. Filthy forearms

Friday:

puke

Inclined bench dumbbell press: 100 reps with 100 pound dumbbells in under 10 minutes

Heavy RDL’s: 8 sets of 6-8 reps

Heavy straight bar shrugs: 8 sets 8-10 reps, 8 reps of pull-ups between each set

8 sets of 8 reps back squat: 30 second sprint on the airbike between each set