Previous Weeks Daily Trainer

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

Follow The Recovery Protocol With Everything!

**We Apologize For The Recent Outage!**

Sunday:

1) 5×12 cable chest flies, drop to floor and do 15 pushups between each set

2) Upper chest Hammer press
6×8, drop to floor and do 20 pushups then 20 crunches between each set

3) Middle chest hammer press:
6×8, drop to floor and do 15 diamond pushups between each set, then flip over and do 20 crunches

4) Heavy machine flies;
6×8, drop to floor and do 15 diamond grip pushups between each set

5) 5 rounds of Bicep blowout 3.0

6) Filthy forearms: Full 6 rounds in under 7 minutes

Monday:

1) 5×12 lat pulldowns

2) 5×12 wide grip seated rows

3) You have 18 minutes to complete 8 full rounds of all 3 exercises using the same weight
– 5-6 deadlifts
– 12 shrugs
– 8 pullups

4) You have 12 minutes to complete 6 full rounds of the following 2 exercises back to back
– 8 reps barbell bent rows
– 8 pullups

5) 3 rounds of the 3 part ab medley

Tuesday:

1) 5×10 leg curls

2) 5×10 leg press, superset 5×10 calf raise: all with same weight

3) Barbell back squat: 8 sets of 8 reps all with same weight

4) Hack squat:
– 5 sets of 6-8 reps

5) Hack squat 6 minutes in hell
– 60 seconds calf raise
– 60 seconds squats
– repeat nonstop for 6 minutes total

Wednesday:

1) 8 rounds of pulsing posterior delts

2) Lateral raise/ front raise
– 8×8, superset 8×8

3) Machine shoulder press with tight hands
– 6 sets 12 reps

4) Wide grip cable upright rows
– 6 sets 12 reps

5) Heavy dumbbell shrugs
– 5 sets 12 reps

6) Ez curl bar skull crushers:
– 6 sets 10 reps

7) Close grip bench press:
– 5 sets 8 reps

8) Dips
– 5 sets x failure

Thursday:

1) 5×12 cable chest flies

2) Inclined bench dumbell press: 100 pound dumbell presses for 100 reps: Goal is sub 10 minutes

3) Flat bench dumbbell press: 100 pound dumbell presses for 80 reps in sub 10 minutes

4) Heavy straight bar curls;
– 5 sets 10 reps

5) Heavy Heammer curls:
– 5 sets of 6 reps each arm

6) 5 full rounds of the 3 part bicep blowout V 3.0

7) 3 rounds of the 3 part ab medley

Friday:

1) 5 rounds of pushing posteriori delts

2) 6×10 barbell back squats

3) 6×6 heavy RDL’s

4) 6 minutes in Hell calves: refer to video in exercise glossary

5) 5×8 heavy leg curls