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

Sunday:
1) 4 x 12 high to low cable flies, drop to floor and do 12 pushups between each set

2) Inclined bench machine chest press:
        1) Warmup set of 15
        2) Workup set of 12
        3) 2 working sets of 10 reps: 55 secs rest
        4) 2 working sets of 8 reps: 55 secs rest
        5) Final set failure, hit at least 5 reps, then reduce weight by 40% and go until complete failure

3) Power inclined bench chest flies, if your gym has that machine, if not setup the adjustable inclined bench between two cables
        1) Workup set of 15 reps
        2) 4 working sets of 12 reps: focus on squeezing the pectoral muscle on each rep: 45 secs rest

4) Inclined bench hammer strength press or dumbbell press: 55 secs rest
        1) workup set of 12 reps
        2) 3 working sets of 8 reps, on the final set reduce weight by 30% and go until failure

5) Flat bench machine chest press: (1) triple dropset
        1) Select a weight you can barely get 8 reps on:
                *Do the 8 reps, then drop the pin 2 slots and go until failure, reduce weight 2 more slots and go until failure, reduce 3 slots and go until failure

6) Leg lifts with stability ball between ankles:(lower abs)
        1) 4 sets of 15 reps