New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Legs/Shoulders/Abs

  • Squats 6 x (Pyramid)
  • Deadlifts 4 x 10-14
  • Lying Leg Curls 3 x 12-14
  • Leg Press 4 x 10-14
  • Leg Extension 3 x 12-14
  • Standing Calf 4 x 20-30
  • Seated Calf 3 x 10-20
  • Dumbbell Shoulders Press 5 x (Pyramid)
  • Alternating Front Raises 3 x 12-14
  • Standing Side Laterals 4 x 10-14
  • Cable Bent-Over Lateral Raises 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Tuesday: Chest/Biceps

  • Incline Dumbbell Press 5 x (Pyramid)
  • Dumbbell Fly’s 4 x 10-14
  • Cable Fly’s 3 x 12-14
  • Machine Dumbbell Press 4 x 10-14
  • Dumbbell Pullovers 3 x Failure
  • Barbell Curls 5 x (Pyramid)
  • Preacher Curls 4 x 10-14
  • Reverse Curl 3 x Failure
  • Abs Circuit (10 minutes Non Stop)

Wednesday: Back/Triceps

  • Pull Ups 6 x (Pyramid)
  • Lat Pulldown 4 x 10-14
  • Close Grip Pulldown 3 x 12-14
  • Seated Row 4 x 10-14
  • Upright Row 3 x 12-14
  • One-Arm Dumbbell Row 4 x 10-14
  • Dips 6 x (Pyramid)
  • Pushdowns 4 x 10-14
  • Overhead Barbell Extensions 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Thursday: Legs/Shoulders/Abs

  • Squats 6 x (Pyramid)
  • Deadlifts 4 x 10-14
  • Lying Leg Curls 3 x 12-14
  • Leg Press 4 x 10-14
  • Leg Extension 3 x 12-14
  • Standing Calf 4 x 20-30
  • Seated Calf 3 x 10-20
  • Dumbbell Shoulders Press 5 x (Pyramid)
  • Alternating Front Raises 3 x 12-14
  • Standing Side Laterals 4 x 10-14
  • Cable Bent-Over Lateral Raises 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Friday: Chest/Biceps

  • Incline Dumbbell Press 5 x (Pyramid)
  • Dumbbell Fly’s 4 x 10-14
  • Cable Fly’s 3 x 12-14
  • Machine Dumbbell Press 4 x 10-14
  • Dumbbell Pullovers 3 x Failure
  • Barbell Curls 5 x (Pyramid)
  • Preacher Curls 4 x 10-14
  • Reverse Curl 3 x Failure
  • Abs Circuit (10 minutes Non Stop)

Saturday: Back/Triceps

  • Pull Ups 6 x (Pyramid)
  • Lat Pulldown 4 x 10-14
  • Close Grip Pulldown 3 x 12-14
  • Seated Row 4 x 10-14
  • Upright Row 3 x 12-14
  • One-Arm Dumbbell Row 4 x 10-14
  • Dips 6 x (Pyramid)
  • Pushdowns 4 x 10-14
  • Overhead Barbell Extensions 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

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