New Mens Daily Trainer

By Anthony Kukovica

Another week to Reach Your APEX!!

(Watch the rep changes of this week very Closely!)

Sunday: (45 sec rest in-between all sets)

 

  1. Cable Chest Fly’s 5 sets of 20 reps
  2. Incline Barbell Bench Press 8 sets of 12 super set with 12 push ups
  3. Standing Resistance Band Chest Fly’s 5 sets of 20
  4. Alternating Incline DB Bench Press 5 sets of 12 each arm (24 total reps each set)
  5. Barbell Front Raise 6 sets of 10
  6. Seated DB Lateral Raise 5 sets of 10 reps
  7. Smith Machine Flat Guillotine Bench Press 4 sets of 10 reps super set with Smith Machine Shoulder press 5 sets of 15 reps
    1. Guillotine press you will lower the bar right down to your neck and extend to press back up squeezing your inner chest
  8. 3 sets of 3 part ab medley

 

 

Intermediate:

 

1) 4×20 cable fly

2) Incline dumbbell press 5 sets 8 reps (60 seconds between sets)

3) Flat dumbbell press8 reps, superset incline flies 8 reps (4 rounds)

4) Hi to low cable fly 15 reps, superset close grip pushups 30 reps (4 rounds)

5) 4 x 20 decline sit ups

 

Monday: (60 secrets in-between sets)

 

  1. Leg Extensions 5 sets of 17 reps
  2. Sumo Barbell Back Squats 5 sets of 10 reps
  3. Reverse Facing Hack Squat 4 sets of 20 reps
  4. Walking Weighted Lunges 4 sets of 24 reps super set by 20 frog jumps
  5. Single Leg LegPress 4 sets of 17 each leg superset Leg Curls 4 x 20
  6. High Box Jumps 18 reps super set with Plank until failure (4 rounds)
  7. 10 deadmill sprints (20 sec on/40 sec off)
  8. 4 sets of 25 ab wheel
  9. 5 sets of 20 decline sit ups

 

 

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

5) 4 x 20 Ab Wheel

 

Tuesday: (60 sec rest in-between all sets)

  1. 17 pull ups superset with 10 push ups (5 rounds)
  2. Conventional Deadlifts 5 sets of 12 reps
  3. Sumo Deadlifts 4 sets of 15 reps
  4. Lat- Pulldowns wide grip 4 sets of 20 reps superset with Rope Lat Pullovers 4 sets of 20
  5. Bent Over DB Rows 4 x 12 super set with 4×25 decline sit ups
  6. Seated close grip cable rows 6 sets of 15 reps
  7. 4 sets of 12 pull ups
  8. 5 sets of Decline reverse Crunches

 

 

Intermediate:

 

1) 5×20 leg extensions

2) 5×10 barbell squat

3) 5×10 leg press

4) 5×10 leg curl

5) 5×10 calf raise (seated)

6) 3 sets of 3 part ab medley

 

 

Wednesday:

  1. Seated DB shoulder press 4 sets of 17 reps (at top of rep your hands should be wider than your shoulders
  2. Standing DB lateral raises 6 x 15
  3. Plate Front Raises 5 x 15 superset with Rope Face Pull 5 x 20
  4. Reverse Delt Fy’s with cables 4 x 14 superset with Smith Machine Upright Rows 4 x 25
  5. Wide grip Barbell Shrugs 17 reps superset with shoulder width grip Barbell Shrugs 17 reps (5 rounds)
  6. Run The Rack DB Shrugs (failure with every dumbbell on the rack starting with the highest weight to the lowest)
  7. 3 sets of 3part ab medley

 

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

5) Decline sit ups 5 x 20

 

Thursday: (45 sec rest in-between sets)

  1. EZ Bar Curls 5 sets of 17 super set with Dips 5 x 25
  2. Overhead Rope Tricep extension 5 x 22
  3. Straight Barbell Bicep Curls wide grip 4 x 15 super set with shoulder width grip 4 x 15
  4. Barbell Skull Crushers 5 x 15 superset Rope Tricep Kickbacks 5 x 15
  5. Smith Machine Drag Curls 5 x 17
  6. Rope Bicep Curls 4 x 22 with a droplet of 10 reps after each set
  7. Overhand Cable Tricep Pressdowns 5 x 15 super set Underhand Cable Curls 5 x 15
  8. 4 sets of 25 Ab Wheel
  9. 4 sets of 25 Decline Sit Ups

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

7) Ab wheel 5×20

 

Friday:

  1. 5x 25 Frog Jumps
  2. Shoulder width stance Barbell Squats 5 x 15 super set with 45 seconds of jump rope
  3. Weighted High Box Step Ups 5 x 15 with each leg
  4. Stiff Leg Deadlift 10 x12
  5. Lateral Lunges with Dumbbell against chest 5 sets of 12 on each leg
  6. Leg Press 5 x 20 with drop set of 10 reps after each set
  7. 10 deadmill sprints
  8. 5×20 Hanging Leg Raises

 

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

5) Hanging Leg Raises 4 sets of 20

 

Saturday: 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