New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/Biceps

  • Flat Bench Press 4 x 10
  • Dumbbell Fly 3 x 10-12
  • Decline Dumbbell Press 4 x 10
  • Cable Fly 3 x 10-12
  • EZ-Bar Curl 4 x 10
  • Cable Robe Curls 3 x 10-12

Tuesday: Quads/Hamstrings

  • Leg Extension 4 x 10
  • Squats 4 x 10
  • Leg Press 4 x 10
  • Leg Curl 3 x 10
  • Deadlifts 4 x 10
  • Leg Curl 4 x 12

Wednesday: Abs

  • Decline Bench Oblique Crunch 4 x 12-15
  • Hanging Leg Raise 5 x 12-15
  • Cable Rope Crunch 3 x 20
  • Ab Machine 3 x 25-30

Thursday: Back/Triceps

  • Seated Row 3 x 10
  • T-Bar Row 4 x 10
  • Upper Back Row 3 x 12
  • Lateral Pulldown 4 x 10
  • Single Arm Close Grip Pulldown 3 x 12
  • Bench Dips 4 x 10
  • Dumbbell Overhead Extension 3 x 12
  • Cable Rope Extension 3 x 12

Friday: Shoulders/Traps

  • Dumbbell Shoulder Press 3 x 10
  • Arnold Press 4 x 10
  • Smith Machine Shoulder Press 3 x 12
  • Lateral Raise 3 x 12
  • Rear Delt Raise 3 x 12
  • Smith Machine Shrugs 4-5 x 12

Saturday: Cardio/Abs

  • Lower Crunch 3 x 15-20
  • Hanging Leg Raise 3 x 15-20
  • TRX or Normal Squat Thrusts 3 x 20-30
  • Swiss Ball Crunch 3 x 15-20
  • Russian Twist 3 x 20-30
  • V-Sit Crunch 3 x 15-20
  • Bicycle Crunch 3 x 20-30
  • Mountain Climbers 3 x 20-30

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