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 flies, 5x 15 pushups
2. Inclined bench press 5×5 (.90 rest)
3. Inclined bench dumbbell press 10×10 (.60 rest)
4. Low inclined dumbbell bench press 5×8 (on each rep do not thin of just pressing the weight, but rather think of squeeing your elbows in, this will deeply contract the chest, sick pump and growth)
5. Heavy flat bench dumbbell flies 8 reps, superset 12 clap pushups (5 rounds)
6. Inclined bench dumbbell curls 4 sets 17 reps
7. Straight bar bicep curls 4 sets 17 reps
8. Inside grip preacher curls 4 sets 17 reps
9. 3 sets of 3 part ab medley

Monday:

1. 5×15 leg extensions
2. 5×15 leg press (.60 rest)
3. 5×6 babrbell squat in athletic stance (.90 rest)
4. 5×8 front squat (.90 rest)
5. 5×8 heavy stiff legged deadlift
6. leg curls 8 reps, seated calf raise 12 reps (7 rounds)
7. 4×15 reverse crunches on inclined bench

Tuesday:

1. 4×15 chinups
2. 4×15 wide grip lap pulldown, with a dropset of 10 reps each set
3. Wide grip cable row 4×15, with a dropset of 10 reps each set
4. Regular deadlift 5×6 reps
5. Dumbell pullovers 8 reps, single armed dumbbell rows 12 reps each arm (5 rounds)
6. Straight armed pulldown with rope 5×12
7. 5×20 decline bench situps

Wednesday:

1. 5×15 machine shoulder press warmup
2. Seated lateral dumbbell raise (completely pull the traps back locking the shoulder blades to remove the traps from the movement) 5×15 (you will need to go way lighter than when you previously did them incorrectly)
3. Chest on inclined bench dumbbell front raise 5×15
4. Wide grip upright row 12 reps, superset rear felt flies 15 reps (5 rounds)
5. Seated armold presses 10 reps, superset dumbell shrugs heavy 12 reps (5 rounds)
6. Tight grip smith machine shrugs heavy as possible 8 reps until failure, then move to should grip and repeat (5 rounds)

Thursday:

1. Tricep pushdowns 5×15
2. Close grip bench press 5×8
3. Inclined bench skull crushers, 8 reps wide grip, 8 reps regular grip (5 rounds)
4. using the double D ring with elbows flared tricep pushdowns 5×10 to hit lateral head. Go slow and controlled
5. Single armed rope kickback 5×20 each arm
6. Seated simultaneous dumbbell curls 5×17 each arm with elbows forward
7. DO same as above but with elbows back (think drag curl) light light weight, focus on contraction to generate the pump
8. Alternating hammer curs, Grab the weight at the bottom to overload forearm with stress. Slow controlled rep. I went no higher than 50’s, so go light and control each rep, 5×8 each arm
9. Double front bicep cable curls 5×15
10. 5 sets of 3 part ab medley

Friday:

1. 5×15 leg extensions
2. 10×10 barbell squats
3. 5×8 heavy stiff legged deadlifts
4. 10×10 Incline bench dumbbell press
5. 10×10 chinups
6. 10 sets of weighted sled pushes
7. 10×12 heavy seated calf raise
8. 5×12 hanging reverse crunches

Saturday:

OFF DAY