New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest

Cardio: 35 minute incline walk

1) 5×20 xcable fly warmup pre pump

2) Incline Dumbell press 12/10/8/6 (2 mins rest)

3) Incline heavy hammer press 2×8 (2 mins rest) 3×4-6 (hit 3 or 4 reps with as heavy weight as u can and then do 3 negatives with partner helping to pull up)

4) Hammer strength lower chest press 4×8 (heavy)

5) Feet on bench behind you do a bodyweight chest fly on trx bands til failure, then superset presses with the bands til failure (4 rounds)

6) Low to hi cable flies 12 reps, superset close grip diamond pushups 25 reps (4 rounds)

7) Hi to low cable flies 12 reps, superset upper chest pushups 25 reps (4 rounds)

8) Pecdeck 5×25

Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley

 

Beginner

Cardio: 35 minute incline walk

1) 4×20 cable fly

2) Incline dumbbell press 4 sets 12 reps (60 seconds between sets) dropset of 10 on last set

3) Flat dumbbell press 12 reps, superset incline flies 12 reps (4 rounds)

4) Hi to low cable fly 12 reps, superset close grip pushups 20 reps (4 rounds)

Abs: 3 sets of 3 part ab medley. 4 sets of reverse crunches with ankle straps

 

Tuesday: Back

Cardio: 20 mins stairmaster

1) 4×15 wide grip chins warmup

2) Deadlift 5×5 heavy

3) Barbell bent rows 4×10 alternating grips (wide overhand, wide underhand, shoulder width overhand, shoulder width underhand (4 rounds)

4) Seated close grip cable row 10 reps heavy, superset shoulder grip chin-ups 12-15 reps (4 rounds)

5) Single armed dumbbell row 3×15 heavy each arm. Then right arm double dropset, repeat on left

6) Wide grip weighted chin-ups 4×8-10 reps, last set drop weight and rep ti failure

7) Reverse grip palms towards u pulldowns 4×12, dropset of 10 after each set of 12 (1 mins rest, go heavy)

8) Lower back hypers 5×25, superset strait arm pulldowns 5×12 (no rest, back and forth

9) Behind neck pulldowns 7 sets of 15 reps (45 seconds between sets

Abs: 4×25 ab wheels, 4×25 decline bench situps, 4×20 ankles to hands

 

Beginner

Cardio: 20 mins stairmaster

1) Lat pulldowns 4×12, dropset of 10 on last set

2) Single armed dumbbell rows 4×12 each arm

3) Close grip seated cable rows 4×12

4) Close grip pulldowns 4×12 superset lowerback hypers 4×25

Abs: same as above

 

Wednesday: Legs (a)

Cardio: 25 minute stationary bike

1) 6×20 leg extensions

2) Squats 10×10 (2 mins rest between sets)

3) Bench stepups 4×10 each leg

4) Leg press 4×40

5) Heavy strait leg deadlifts 4×8, superset leg curls 4×25

Abs: 3 sets of 3 part ab medley, 4×50 weighted broomstick twists, 4×15 rope crunches

 

Beginner:

Cardio: 25 minute stationary bike

1) 5×20 leg extensions

2) 4×12 squats

3) 4×30 leg press

4) 4×15 leg curls

Abs: same as above

 

Thursday: Shoulders

Cardio: 15, 45 second sprints

1) Dumbbell laterals 5×15

2) Hammer strength shoulder press 12/10/8/6 dropset of 15 on last set

3) Standing behind neck barbell press 3×8, superset smith machine upright rows 3×12

4) seated lateral raise 12 reps, seated front raise 12 reps, bendover and do seated rear delt flies 12 reps. This is one set (4 rounds)

5) upside down grip, rope attached to low pulley, grasp between legs and do a front raise 12 reps, superset flip around rope upright row 12 reps (4 rounds)

6) Smith machine super wide grip shrugs 10 reps with a pause, superset shoulder grip 10 reps with a pause (5 rounds)

7) 7×12 machine lateral raise

Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley

 

Beginner

Cardio: 15, 45 second sprints

1) Dumbbell lateral raises 4×12

2) Dumbbell shoulder press 4×12 dropset of 10 on last set

3) Incline bench rear delt flies 4×15, superset strait bar upright rows 4×15

4) Dumbell shrugs 5×20

Abs: same as above

 

Friday: Arms

Cardio: 15 mins level 10 stairmaster

1) Concentration curl warmup 4×15 each arm

2) Strait bar curls heavy 12 reps, 10 reps then 3×6

3) Ez bar curls with arm blaster 10 reps, superset chest on incline bench, drag or dead hang curls, inside grip 10 reps (4 rounds)

4) Hammer strength preacher curl machine curls dropset

a. 8 reps, dropset of 15 (4 rounds)

5) Reverse curls 4×10 thumb over grip, superset rope curls 4×15

6) Standing double front bicep cable curl 4×15, after last set do a cable 21’s

7) Heavy tricep pushdown dropsets 6-8 reps, dropset 15 reps (4 rounds0

8) EZ curl bar skull crushers 4×10-12 heavy

9) Overhead rope extensions 4×12, dropset of 10 on last set

10) Single armed rope kickbacks 4×15 each arm

11) Bench dips with plates on lap , triple dropset til failure

Abs: 4×25 ab wheels, 4×25 decline bench situps, 4×25 leg lifts with stability ball between ankles, 4×12 rope cunches

 

Beginner

Cardio: 15 mins level 10 stairmaster

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset of 10 on last set

6) Bench dips 3×30

Abs: same as above

 

Saturday: Legs (b)

Cardio: 20 minute incline walk

1) 5×20 leg extensions

2) Bench stepups 5×10 each leg (minute rest between)

3) Walking weighted lunges 4 sets down and back 25 feet

4) Wide stance squats toes out 5×8

5) Leg curls 4×15 superset single leg squat

6) Single leg Romanian dedlifts 4×8 each leg

Abs: 5×25 leg lifts with swiss ball between ankles, 4×15 rope crunches, 4×20 decline bench situps, 4×25 decline bench twists

 

Beginner

Cardio: 35 minute incline walk

1) 5×20 leg extensions

2) 4×20 bench stepups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

Abs: same as above

 

Sunday: Abs and fat burn day

Cardio: 55 minute incline walk

1) Decline bench situps 4×40

2) Rope crunches 4×20

3) Reverse crunches 4×15

4) Air sprints, 4×45 seconds

5) Broomstick twists 4×45

6) Machine crunches 4×30

Cardio: 15 mins on stairmaster