FULL BODY BODYBUILDER: D3W3

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #1 (No Measure)

Deadlift (3 x 10-15 (touch n go))

Rest 1:30 between sets. Start with the heaviest weight for 15 reps. Lower the weight and go for 2 more sets of 15+

Dual Dumbbell Y Raise (3 x 12-15+Dropset)

Rest 1:00 between sets.

Dropset on set 3.

Cable Lat Pulldown (3 x 8-15)

Start with the heaviest weight for 10 reps. Lower the weight and go for 2 more sets of 15+

Bench Press (3 x 10-12)

Rest 1:00 between sets.

Sumo Dumbbell Squat (3 x 15-20)

Use 1 heavy dumbbell instead
Rest 1:00 between sets

FULL BODY BODYBUILDER: D2W3

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #2 (No Measure)

Pull-ups (3 x 10-15 (banded))

If you can do more than 15 bodyweight, use weight.

Rest 1:30 between sets.

Barbell Seated Shoulder Press (3 x 8-12)

Rest 1:00 between sets. Start withthe heaviest weight for 8 reps. Lower the weight and go for 2 more sets of 12+

Dual Dumbbell Front Rack Walking Lunge (3 x 20)

Rest 1:00 between sets.

Seated Leg Curl (3 x 15-25)

Rest 1:00 between sets.

Cable Chest Fly (3 x 12-15)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D3W1

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #1 (No Measure)

Deadlift (5 x 5 )

Heavy first set. Lower the weight for the following sets if you can’t hit 5 reps after the first. Rest 1:30 between sets.

Shoulder Press (5 x 5)

Heavy first set. Lower the weight for the following sets if you can’t hit 5 reps after the first. Rest 1:30 between sets.

Dual Dumbbell Bent Over Row (3 x 8-12)

Rest 1:00 between sets.

Dual Dumbbell Bent Over Row (3 x 10-15)

Rest 1:00 between sets.

Weighted Sit-Ups (3 x 25)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D2W1

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #2 (No Measure)

Chin-up (5 x 5 )

Rest 1:30 between sets.

First set should be with the most weight or the least assistance from bands.

Matador Dip (4 x 10-15)

Rest 1:30 between sets.

Dual Dumbbell Walking Lunges (3 x 20 steps)

Rest 1:30 between sets.

Seated Cable Chest Fly (3 x 12-15 )

Choose 3 different angles for all sets. (Incline, Flat, Decline)

Rest 1:00 between sets.

Weighted Sit-Ups (3 x 20)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D1W1

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #3 (No Measure)

Bench Press (4 x 8-10)

Rest 1:00 between sets.

Leg Press (4 x 10-12)

Rest 2:00 between sets. The weight is not as important as your range of motion. Much your stretch and get as low as you can and push lowly, not explosive.

Single-Arm Cable Lat Pulldown (3 x 12-15 each side)

Rest :30 between arms, :30 seconds between sets.

Dual Dumbbell Lateral Raises (3 x 15)

Drop Set on seconds set.

Rest 1:00 between sets.

Weighted Sit-Ups (3×15)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D2W4

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #2 (No Measure)

Chin-up (5 x 5 )

Rest 1:30 between sets.

First set should be with the most weight or the least assistance from bands.

Matador Dip (4 x 10-15)

Rest 1:30 between sets.

Dual Dumbbell Walking Lunges (3 x 20 steps)

Rest 1:30 between sets.

Seated Cable Chest Fly (3 x 12-15 )

Choose 3 different angles for all sets. (Incline, Flat, Decline)

Rest 1:00 between sets.

Weighted Sit-Ups (3 x 20)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D1W4

Apex Performance Training LLC – Ernesto Pedraza

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Warm-up

FULL BODY WARM-UP #3 (No Measure)

Back Squat (5 x 5)

Rest 1:30 between sets. First set should be with the most weight. Lower the weight on the other sets if you aren’t able to hit 5 reps

Bench Press (4 x 8-10)

Rest 1:00 between sets.

Single-Arm Cable Lat Pulldown (3 x 12-15 each side)

Rest :30 between arms, :30 seconds between sets.

Dual Dumbbell Lateral Raises (3 x 15)

Drop Set on seconds set.

Rest 1:00 between sets.

Weighted Sit-Ups (3×15)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D3W3

Apex Performance Training LLC – Ernesto Pedraza

View Public Whiteboard

Warm-up

FULL BODY WARM-UP #1 (No Measure)

Deadlift (3 x 10-15 (touch n go))

Rest 1:30 between sets. Start with the heaviest weight for 15 reps. Lower the weight and go for 2 more sets of 15+

Dual Dumbbell Y Raise (3 x 12-15+Dropset)

Rest 1:00 between sets.

Dropset on set 3.

Cable Lat Pulldown (3 x 8-15)

Start with the heaviest weight for 10 reps. Lower the weight and go for 2 more sets of 15+

Bench Press (3 x 10-12)

Rest 1:00 between sets.

Sumo Dumbbell Squat (3 x 15-20)

Use 1 heavy dumbbell instead
Rest 1:00 between sets

FULL BODY BODYBUILDER: D2W3

Apex Performance Training LLC – Ernesto Pedraza

View Public Whiteboard

Warm-up

FULL BODY WARM-UP #2 (No Measure)

Pull-ups (3 x 10-15 (banded))

If you can do more than 15 bodyweight, use weight.

Rest 1:30 between sets.

Barbell Seated Shoulder Press (3 x 8-12)

Rest 1:00 between sets. Start withthe heaviest weight for 8 reps. Lower the weight and go for 2 more sets of 12+

Dual Dumbbell Front Rack Walking Lunge (3 x 20)

Rest 1:00 between sets.

Seated Leg Curl (3 x 15-25)

Rest 1:00 between sets.

Cable Chest Fly (3 x 12-15)

Rest 1:00 between sets.

FULL BODY BODYBUILDER: D1W3

Apex Performance Training LLC – Ernesto Pedraza

View Public Whiteboard

Warm-up

FULL BODY WARM-UP #3 (No Measure)

Dual Kettlebell Romanian Deadlifts (3 x 15-20)

Rest 1:00 between sets.

Leg Press (3 x 25-30)

Rest 1:30between sets, take rest pauses if needed during your sets.

Dual Dumbbell Bench Press (3 x 15-20)

Rest 1:00 between sets. Start with the heaviest weight for 15 reps. Lower the weight and go for 2 more sets of 20+

Supinated Barbell Row (3 x 10-15)

Start with the heaviest weight for 10 reps. Lower the weight and go for 2 more sets of 15+

Cable Rear Delt Fly (3 x 10-15)

Rest 1:00 between sets.