ApexBuild
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
1 x 5 @ 9
B
High Incline Smith Press
2 x 6 @ 10
C
Cable Lateral Raise
3 x 8 @ 10
D1
Overhead Tricep Extension
2 x 6 @ 10
D2
Tricep Kick Back
2 x 8 @ 10
A
Neurtal Grip Lat Pulldown
3 x 6 @ 10
B
Pendlay Row
2 x 6 @ 10
C1
Machine Seated Reverse Fly
2 x 8 @ 10
C2
Barbell srtrict curl with EZ-bar
2 x 6 @ 10
D
Hammer Curl
1 x 6 @ 10
A
Back Squat
1 x 5 @ 9
B
Romanian Deadlift
2 x 6 @ 10
C
Leg Extension
2 x 8 @ 10
D
Seated Calf Raises
2 x 6 @ 10
E
Cable Crunch
2 x 20 @ 10
Machine Conditioning - Row & Bike
A
Row 1:30 min Bike 1:30 min Continue until you have completed 6k meters on bike and 2.5 k rowing Remember this is easy going - not high intensity
Med Ball Abs
B
5 rounds of: 20 lying Toe touches 10/10 alt V-ups 20 Russian twist 20 Sit ups 10 ab wheel rollout
A
Seated DB Shoulder Press
2 x 8 @ 10
B
Dips
2 x 6 @ 10
C
DB lateral rise
2 x 8 @ 10
D
Tricep Pushdown
2 x 6 @ 10
A
Wide grip Pulldown
2 x 6 @ 10
B
Cable Seated Close Grip Row
2 x 6 @ 10
C
Barbell Shrug
2 x 6 @ 10
D
Alternating DB Hammer Curl
2 x 6 @ 10
E
Preacher Curl
1 x 8 @ 10
A
Hack Squat
2 x 6 @ 10
B
Dumbbell Lunges in Place
2 x 6 @ 10
C
Lying Leg Curl
2 x 6 @ 10
D
Calf Raise
2 x 8 @ 10
E
Abs Crunch Machine
3 x 8 @ 10
