Daily Trainer – Monday

Follow The Recovery Protocol With Everything!

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You Can Find Examples Of All Exercises In The Exercise Library

Monday:

1) 3 x 10 pullups: 45 seconds rest between sets

2) Neutral grip lat pulldown:
4 sets x 12 reps: 45 seconds rest between sets

3) Seated cable rows using the rope/ multi grip attachment:
1 workup set 15 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
*immediate droplet of 12 reps

* Increase weight every set, 45 seconds rest between sets

4) Seated face pulls using the rope/multi grip attachment:
4 sets 12 reps: 30 seconds rest between sets

5) Standing upright rows using rope/ multi grip attachment:
4 sets 12 reps: 30 seconds rest between sets

6) Tricep rope pressdown using the rope/multi grip attachment
2 warmup sets of 20 reps
Put the BFR straps on
4 sets 15 reps: 20 seconds rest between sets

7) Overhead cable tricep extension wearing BFR straps, using the rope/ multi grip attachment:
3 sets 15 reps: 25 seconds rest between sets

8) Inclined bench skull crushers using dumbbells wearing BFR straps:
3 sets by failure: 30 seconds rest between sets