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) high to low cable chest flies 12 reps/ drop to floor and do 15 pushups
(4 rounds, 25 seconds rest after each round)

2) Inclined bench straight bar or smith machine press:
1 warmup set of 15 reps
1 workup set 60% of max: 12 reps
1 set x 10 reps
1 set by 8 reps
1 set by 6 reps
1 set by 4 reps
* Increase weight every set, 55 seconds rest between each set

3) Flat bench press using the multi grip bar
1 workup set 60% of max for 12 reps
3 sets of 10 reps, drop to floor between each set and do 20 pushups
* 55 seconds between each full complete round

4) Weighted chest dips
4 sets AMRAP, drop to floor and do 10 clap pushups between each set

5) Preacher curl machine
3 sets 15 reps, 30 seconds rest between each set

6) Wearing BFR straps, wide gripe straight bar curls
4 sets of 15 reps, 20 seconds rest between each set

7) Still Wearing BFR straps: Single armed cable concentration curls
3 sets 15 reps each arm, 20 seconds rest between each set

8) Cable drag curls wearing BFR straps: Think curl hands to armpits, keep elbows behind torso
3 sets 15 reps, 20 seconds reps between each set

9) Forearm reverse curls with straight bar wearing BFR straps:
400 reps in under 5 minutes