Daily Trainer Workout – Sunday

Follow The Recovery Protocol With Everything!

Click Here For Tips On Reading The Daily Trainers

You Can Find Examples Of All Exercises In The Exercise Library

Sunday:

1) 4×12 pecdeck, drop to floor and do 12 pushups between each set:

2) Inclined bench press: 15 decline bench sit-ups between each set:
• 50% of max x 12 reps
• 60% of max x 10 reps
• 70% of max x 8 reps
• 75% of max x 6 reps
• 80% of max x 4 reps
** 2 mins rest after each set of decline bench sit-ups

3) Flat bench Dumbell press: Set the incline on bench to around 15 degrees:
• 4 sets of 8–10 reps with heaviest weight you can do 10 reps with.
* note, we do not count warm up or work up sets as part of our 4 sets

4) On the same low inclined bench you will now do a supinated grip press: You will start pronated, lower the weight then at your chest, supinate and press flexing your pecs as hard as possible:
• 5 sets of 10-12 reps: in between each set do 20 medicine ball crunches

5) On the same low inclined bench:
• Heavy chest flies: 4 sets 8-10 reps. Stand up and do 4 sets 8-10 reps hammer curls.

6) Attach BFR straps on biceps:
• 3 sets 15 reps concentration curls