New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/Biceps

  • Incline Bench Press 4 x 10
  • Machine Fly’s 4 x 15
  • Cable Crossovers 4 x 15
  • Cable Pullovers 4 x 12
  • Flat Bench Dumbbell Press 5 x 12/10/10/10/8
  • Hammer Curl 5 x 12/10/10/10/8
  • EZ-Bar Curls 4 x 10
  • Concentration Curls 4 x 12
  • Incline Alternate Dumbbell Curls 3 x 15

Tuesday: Legs

  • Squats 5 x 10/8/6/6/20
  • Barbell Lunges 5 x 8/8/6/6/20
  • Hamstrings Curls 4 x 12
  • Leg Extensions 4 x 12
  • Standing Calf Raises 4 x 25
  • Single Standing Leg Curl 4 x 10
  • Seated Calf Raises 4 x 25

Wednesday: Back/Triceps

  • Seated Row 4 x 12
  • Underhand Grip Pulldowns 4 x 20
  • Single Arm Pulldowns 4 x 15
  • V-Bar Pulldowns 4 x 15
  • Skull Crushers 5 x 12
  • Rope Pushdowns 4 x 12
  • Bodyweight Skulls 4 x 12
  • Straight-Bar Pulldowns 3 x 20

Thursday: Shoulder/Traps

  • Military Press 5 x 6
  • Lateral Raises 5 x 20
  • Arnold Press 5 x 6
  • Front Raises 5 x 20
  • One Arm Lateral Raises 4 x 15
  • Face Pulls 4 x 15
  • Dumbbell Upright Rows 4 x 12
  • Shrugs 4 x 15

Friday: Legs

  • Squats 5 x 10/8/6/6/20
  • Barbell Lunges 5 x 8/8/6/6/20
  • Lying Hamstring Curls 4 x 12
  • Leg Extensions 4 x 12
  • Standing Calf Raises 4 x 25
  • Single Standing Leg Curls 4 x 10
  • Seated Calf Raises 4 x 25

Saturday: Upper Body

  • Incline Bench Press: 4 x 10
  • Military Press 4 x 6
  • V-Bar Pulldowns 4 x 15
  • Arnold Press 5 x 6
  • Shrugs 4 x 15
  • EZ-Bar Curls 4 x 10
  • Rope Pushdowns 4 x 12

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