💪 Daily Trainer

Workout: 💪
1️⃣ Cable Fly Active Warmup Pre Pump

• Sets: 5
• Reps: 20
• Rest: 60 seconds between sets

2️⃣ Incline Dumbbell Press (Heavy)

• Sets: 4
• Reps: 6
• Immediate Drop-set (Half Weight): 6 Reps with 4/2 Tempo
• Rest: 60 seconds between supersets

3️⃣ Incline Bench Press (Exact Same as Exercise 2)

• Sets: 4
• Rest: 60 seconds between supersets

4️⃣ Flat Dumbbell Press (Exact Same as Exercise 2)

• Sets: 4
• Rest: 60 seconds between supersets

5️⃣ Decline Hammer Strength Press (Heavy)

• Reps: 8
• Sets: 4

🔁 Superset | Chest Dips (Til Failure)

• Sets: 4
• Rest: 60 seconds between supersets

6️⃣ Flat Dumbbell Flies

• Reps 8 (3-Count Negative, 1-Second Pause, 3-Second Positive)
• Sets: 4
• Rest: 60 seconds between sets

7️⃣ Pushups

• Reps: 200 in Under 5 Minutes (Use Knees When You Can't Do Anymore)

Workout: 💪
1️⃣ Deadlift

• Sets: 5
• Reps: 5
• Rest: 90 seconds between sets

2️⃣ Wide Grip Chinups

• Sets: 4
• Reps: 15
• Rest: 60 seconds between sets

3️⃣ Wide Grip Pulldown

• Sets: 4
• Reps 8 (heavy) with a drop-set of 12 more reps
• Rest: 60 seconds between sets

4️⃣ Close Grip Cable Rows

• Sets: 4
• Reps: 8 (heavy) with a drop-set of 12 more reps
• Rest: 60 seconds between sets

5️⃣ Dumbbell Rows (Heavy)

• Sets: 4
• Reps: 8
• Rest: 60 seconds between sets

6️⃣ Hammer Strength Rows (21 Method)

• Regular: 7 Reps
• Slow: 7 Reps
• Lockout: 7 Reps
• Sets: 3
• Rest: 60 seconds between sets

7️⃣ Wide Grip Lat Pulldowns (21 Method)

• Regular: 7 Reps
• Slow: 7 Reps
• Lockout: 7 Reps
• Sets: 3
• Rest: 60 seconds between sets

8️⃣ Assisted Chin-ups

• Reps: 100

Workout: 💪
1️⃣ Leg Extensions

• Sets: 5
• Reps: 20
• Rest: 60 seconds between sets

2️⃣ Squat (Athletic Stance)

• Sets: 5
• Reps: 10
• Rest: 60 seconds between sets

3️⃣ Leg Press

• Sets: 5
• Reps: 30
• Rest: 60 seconds between sets

4️⃣ Hack Squat

• Sets: 4
• Reps: 20
• Rest: 60 seconds between sets

5️⃣ Weighted Bench Step-ups

• Sets: 4
• Reps: 12 each leg
• Rest: 60 seconds between sets

6️⃣ Leg Curls

• Sets: 5
• Reps: 12
• Rest: 60 seconds between sets

Workout: 💪
1️⃣ 3-Way Cable Warm-Up

• Front Raise: 12 reps
• Lateral Raise: 12 reps
• Double Cable Shoulder Press: 12 reps
• Sets: 4
• Rest: 60 seconds between sets

2️⃣ Dumbbell Presses

• Reps: 8
• Sets: 8
• Rest: 60 seconds between sets

3️⃣ Standing Reverse Grip Barbell Press

• Reps: 10

🔁 Superset | Straight Bar Front Raise

• Reps: 10
• Sets: 5
• Rest: 60 seconds between sets

4️⃣ Hammer Strength Shoulder Press (21 Method)

• Regular: 7 Reps
• Slow: 7 Reps
• Lockout: 7 Reps
• Sets: 3
• Rest: 60 seconds between sets

5️⃣ Chest on Incline Bench Rear Delt Flies

• Reps: 15

🔁 Superset | Single-Armed Side Lateral Raise

• Reps: 12
• Sets: 3
• Rest: 60 seconds between sets

6️⃣ Straight Bar Shrug

• Wide Grip: 8 Reps
• Shoulder Grip: 8 Reps
• 3-Second Squeeze at the Top of Every Rep
• Sets: 4

Workout: 💪
1️⃣ Straight Bar Curl (Heavy)

• Reps: 10

🔁 Superset | Skull Crushers

• Reps: 10
• Sets: 4
• Rest: 60 seconds between sets

2️⃣ EZ Bar Curl (21 Method)

• Regular: 7 Reps
• Slow: 7 Reps
• Lockout: 7 Reps

🔁 Superset | Skull Crushers with EZ Curl Bar (21 Method)

• Regular: 7 Reps
• Slow: 7 Reps
• Lockout: 7 Reps
• Alternate Curl Grip from Inside to Wide Grip Each Time
• Sets: 3
• Rest: 60 seconds between sets

3️⃣ Tricep Pushdown

• Reps: 8 heavy with a drop-set of 12 Reps

🔁 Superset | Rope Curls

• Reps: 8 heavy with a drop-set of 15 reps
• Sets: 3
• Rest: 60 seconds between sets

4️⃣ Drag Curls

• Reps: 8 Reps to Failure

🔁 Superset | Overhead Dumbbell Press

• Reps: 8 Reps to Failure
• Rest: 60 seconds between sets
• Sets: 3

Workout: 💪
1️⃣ Leg Extensions

• Sets: 5
• Reps: 20
• Rest: 60 seconds between sets

2️⃣ Squat (Athletic Stance)

• Sets: 5
• Reps: 5
• Rest: 60 seconds between sets

3️⃣ Weighted Walking Lunges

• 25 feet down and back

🔁 Superset | 30 Standing Squats

• Sets: 5
• No Rest

4️⃣ Weighted Bench Step-ups

• Sets: 5
• Reps: 15 each leg
• Rest: 60 seconds between sets

5️⃣ Leg Curls

• Sets: 4
• Reps: 20
• Rest: 60 seconds between sets

6️⃣ Calf Raises

• Sets: 4
• Reps: 15
• Rest: 60 seconds between sets

Stretch and recover