Daily Trainer Workout – Sunday

Follow The Recovery Protocol With Everything!

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You Can Find Examples Of All Exercises In The Exercise Library

Chest:
1) 5×15 cable flies

• 25 seconds rest

2) Inclined Dumbell fly into an “A” Press:

• 5 sets of 8 flies and 8 presses, DROP TO FLOOR AND DO 25 CRUNCHES
  Increase weight every set
• 35 seconds rest

3) Inclined bench Hammer press:

• 5 heavy sets of 5-7 reps, DROP TO FLOOR AND DO 8CLAP PUSHUPS
• 45 seconds rest

4) Flat bench Dumbell press/ superset DUMBELL FLIES

• 4 heavy sets of 5-7 presses/ superset 8 DUMBELL FLIES
• 60 seconds rest

5 Palms facing you cable pulldown, do it where you do lat pulldows. Think flex the biceps every rep:
Set 1: 10
Set 2: 10
Set 3: 8
Set 4: 8
*increase weight every set.

• 30 seconds rest

6) Lengthened state Bicep curl: (cable drag curl)

30 seconds rest

set 1: 12

set 2: 10

set 3: 8

set 4: failure