New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Quads/Hamstrings

  • Wide Stance Squats 3 x 8
  • Narrow Stance Squats 3 x 8
  • Stiff Legged Deadlifts 4 x 8
  • Wide Stance Leg Press 3 x 8
  • Narrow Stance Leg Press 3 x 8
  • Lying Leg Curls 3 x 15-20 (Drop Sets)
  • Leg Extensions 3 x 15-20 (Drop Sets)

Tuesday: Back/Traps/HIIT

  • Deadlifts 3 x 8
  • Bent-Over Barbell Rows 3 x 8
  • Bent-Over V-Bar Rows 3 x 8
  • Cable Rows 3 x 10 (Drop Sets)
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8
  • 10-15 minutes HIIT

Wednesday: Chest/Biceps

  • Flat Barbell Bench Press 3 x 8
  • Incline Barbell Bench Press 3 x 8
  • Dips 3 x 10 (Drop Sets)
  • Flat Dumbbell Fly’s 3 x 12
  • Incline Dumbbell Fly’s 3 x 12
  • Barbell Curls 3 x 12
  • Hammer Curls 3 x 12
  • Cable Curls 3 x 10 (Drop Sets)

Thursday: Shoulders/Triceps/Abs

  • Standing Bent-Over Laterals 3 x 8
  • Barbell Up-Right Rows 3 x 8
  • Side Raises 3 x 10 (Drop Sets)
  • Pec Dec Fly’s 3 x 10 (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Skull Crushers 3 x 12
  • Cable Extensions 3 x 12
  • Overhead Cable Extensions 3 x 12
  • Kneeling Cable Crunches 3 x 12
  • Standing Cable Crunches 3 x 12
  • Weighted Leg Raises 3 x 12

Friday: Back/Traps

  • Wide Grip Pull Ups 3 x 12
  • Wide Grip Pulldowns 3 x 12
  • Close Grip Pulldowns 3 x 12
  • Machine Pulldowns 3 x 12
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8

Saturday: Shoulders/Calves/HIIT

  • Military Dumbbell Press 3 x 8
  • Reverse Pec Dec (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Side Raises 3 x 10 (Drop Sets)
  • One-Arm Seated Cable Crossovers 3 x 12
  • Standing Calf Raises 3 x 50
  • Seated Calf Raises 3 x 50 (Drop Sets)
  • 10-15 minutes HIIT

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