Daily Trainer – Wednesday

Follow The Recovery Protocol With Everything!

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You Can Find Examples Of All Exercises In The Exercise Library

Wednesday:
        1. Rope curl warm up: 3 sets in a row of 25, 20 and 15 reps

        2. Chinups: Think curl ups using the biceps:
                1) 3 sets 12 reps

        3. Heavy straight bar curls with fat grips:
                1) 4 sets of 10 reps

        4. Wearing BFR straps: Superset hammer curls and inclined bench drag curls
                1) 10 reps hammer curls, superset 10 reps drag curls
                *** 4 ful rounds

        5. Wearing BFR straps: tricep cable pushdown: 3×12: 30 seconds rest

        6. Wearing BFR straps: straight bar skull crushers
                1. Deep stretch after each repo, then return to start position 5 sets 12 reps

        7. Wearing BFR: overhead rope extension
                1. 4×12

        8. Wearing BFR straps:Double D ring pressdowns
                1. 3×15

        9. Decline bench setups holding a 25 pound plate across the chest
                1. 4 sets 15 reps