New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest

 

  1. Barbell Bench Press-
    1. 1 warm up set: 15 reps
    2. 8 sets of 8 reps
  2. Flat Bench Dumbbell Chest Fly’s 4 sets of 15 repetitions superset with Floor Push ups for 15-20 reps
  3. Incline Dumbbell Bench Press 4 sets of 15 repetitions superset Dips 4 sets of 15 reps or failure
  4. Flat Dumbbell Bench Press 5 sets of 15 repetitions superset with Overhand Cable Triceps Extensions 5 sets of 15 repetitions
  5. Crunches- 5 sets of 30 repetitions superset with Ab wheel- 5 sets of 15 repetitions

Intermediate

1) 4×20 cable fly

2) Incline dumbbell press 4 sets 12 reps (60 seconds between sets)

3) Flat dumbbell press 12 reps, superset incline flies 12 reps (4 rounds)

4) Hi to low cable fly 12 reps, superset close grip pushups 20 reps (4 rounds)

Abs: 3 sets of 3 part ab medley. 4 sets of reverse crunches with ankle straps

 

Tuesday: Back

 

  1. Warm up- Jump rope 45 seconds on and 45 seconds off for 15 minutes
  2. Pull ups- 4 sets of 15 reps superset with Ab whieel 4 sets of 25 reps
  3. Push Ups 4sets of 20 super set with Squat Jumps 4 sets of 15 reps
  4. Battle Ropes alternating waves 5 sets of 30 seconds superset with Decline Sit ups 5 sets of 25 reps
  5. Planks- 4 round (60 seconds up, 60 seconds rest)
  6. 10 deadmill sprints

Intermediate

1) Lat pulldowns 4×12, dropset of 10 on last set

2) Single armed dumbbell rows 4×15 each arm

3) Close grip seated cable rows 4×15

4) Close grip pulldowns 4×15 superset lowerback hypers 4×25

Abs: same as above

 

Wednesday:

  1. Leg Press 2 sets of 20 reps, 2 sets fo 15 reps, 2 sets of 12 reps, 2 sets of 10 reps
  2. Seated Leg Extension- 5 sets of 18 reps
  3. High Box Step ups- 4 sets of 10 reps each leg superset with Mountain Climbers- 4 sets of 30 reps
  4. Weighted Walking Lunges- 4 sets of 24 reps
  5. Lying Leg Curls- 5 sets of 10 reps with a drop set of 10 reps after each set

Intermediate:

1) 5×20 leg extensions

2) 4×15 squats

3) 4×20 leg press

4) 4×20 leg curls

Abs: same as above

 

Thursday: 

 

  1. Barbell Deadlifts- 6 sets of 10 reps
  2. Pull ups- 4 sets of 15 reps superset with rope cable pullovers 4 sets of 15 reps
  3. Barbell Bent Over Rows 4 sets of 15 reps with a drop set of 10 reps after each set
  4. Seated Cable Rows 4 sets of 12 reps superset with Double Dumbbell Rows 4 sets of 12 reps
  5. Single Arm Bent Over Dumbbell Rows 4 sets of 15 reps superset with Hanging Leg Raises 4 sets of 15 (controlled) reps

Intermediate

1) Dumbbell lateral raises 4×15

2) Dumbbell shoulder press 4×15

3) Incline bench rear delt flies 4×15, superset strait bar upright rows 4×15

4) Dumbell shrugs 5×20

Abs: same as above

 

Friday: Arms

 

  1. Incline Bench Seated Dumbbell Curls- 4 sets of 15 reps both arm simultaneously
  2. Rope Cable Tricep Extensions- 4 sets of 15 reps superset with bench dips for 15 reps
  3. Barbell Bicep Curls 5 sets of 15 reps with a drop set of 10 reps after each set
  4. Incline Bench Skull Crushers- 4 sets of 12 reps superset right into a close grip incline bench press 4 sets of 20 reps
  5. Close Grip Push ups (diamond if possible) 4 sets until failure superset with Decline sit ups 4 sets of 25 reps

Intermediate

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset of 10 on last set

6) Bench dips 3×30

Abs: same as above

 

Saturday:

 

  1. Arnold Shoulder Press- 5 sets of 15 reps
  2. Standing Dumbbell Lateral Raises- 4 sets of 15 reps with a drops set of 12 reps after each set
  3. Straight bar Cable Upright Rows 4 sets of 15 reps
  4. Seated Military Press Machine 4 sets of 12 reps superset with Dumbbell Bent over Rear Delt Fly’s 4 sets of 15 reps
  5. Dumbbell Shrugs- 4 sets of 25 reps superset with 4 sets of 3 part ab medley

Intermediate

1) 5×20 leg extensions

2) 4×20 bench stepups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

Abs: same as above

 

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