New Mens Daily Trainer

Another week to Reach Your APEX!!

 

Monday:

Delts– (2 sets through)

DB Side Raises- 3 minutes

Stott Press- 2 minutes

Wide Upright Row- 90 seconds

Bent over lateral- 60 sec

Machine shoulder press- 30 sec

*Time under tension- you perform the sets for the amount of time stated, rest for 60 seconds at the end of each set.

Arms

Preacher curls- 6 x 8

Trice Extensions- 6 x 12

 

Tuesday: Legs

Leg Ext: 3×25 last set dropet 2x

DB Walking Lunges- 3 x 30

Back Squat: 4 x 5 last set DS

Front Squat: 4 x 10

Leg Curl: 3 x 15 last set DS

Calve Press on leg press- 4 x 25

Standing calve machine: 4×25

3 sets of 3 part ab medley

 

Wednesday : Chest/ Back (5 sets of 15 reps)

Incine Bench Press, Superset- Bent over barbell rows

Dumbell Parallel Press, superset- seated cable underhand row

DB incline fly, superset- Underhand lat-pulldown

Machine Flys superset     DB Pull over

Deadlifts 5 sets of 4 reps

Pushups 4×25

Back Extensions 4×20

 

Thursday: Delts

Smith machine shoulder press 8×8

Seated Lateral Raises- 4 x 25

Underhand front raises- 4 x15

Barbell Shrugs wide grip- 4 x 25

Ab wheel 4 x 25

Decline Sit ups 4 x 25

 

Friday: Arms

Triceps 4x 10-15 reps

Rope pushdowns (SLOW) SS/ rope high cable ext.

Underhand Cable pushdown SS High Cable Extension

Close Grip Smith Press SS Cable Skull Crushers

Biceps 4 x 10-12 reps

DB Stretch Curl SS DB Hammer Curl

Overhand straight bar curl SS/ Underhand straight bar Curl

Spider Curls SS Machine Preacher Curls

Forearm wrist curls

 

Saturday: Chest/ delt

DB Incline Press 6 x 15

Barbell Incline Press 6 x 15

Seated Lateral Raises 2 sets of 20, 3 heavy sets of 6

Seated DB Press 5 x 20

Clean and Press 4 x 25

3 sets of 3 part ab medley

 

Sunday: Fat burning 1,000 rep workout

  1. 100 reps bench press with half of your body weight on the bar
  2. 100 reps assisted pull ups
  3. 100 reps barbell squats half body weight on the bar
  4. 100 reps crunches
  5. 100 reps push-ups
  6. 100 reps deadlifts with your total body weight on the bar
  7. 100 reps leg raises
  8. 100 yards of bear crawls
  9. 100 burpees
  10. 10 minutes of jump rope