New Mens Daily Trainer

Another week to Reach Your APEX!!

  • Monday: Chest/Shoulders

    • Incline Barbell Chest Press 4 x 10-12 (Superset)
    • Incline Press Ups 4 x 10-12
    • Incline Cable Fly’s 4 x 10-15
    • Flat Dumbbell Press 4 x 8-10 (Last Set Drop Set)
    • Machine Chest Fly’s 4 x 10-12
    • Seated Lateral Raises 6 x 10-15 (Last Set Drop Set)

    Tuesday: Back/Abs

    • Pull Ups 3 x Failure
    • Pulldowns 5 x 10-12
    • Seated Cable Row 4 x 10-12 (Superset)
    • Machine Pullovers 4 x 10-12
    • One Arm Dumbbell Row 3 x 8-10
    • Deadlifts 3 x 8-10
    • Leg Raises 4 x 15-20
    • Cable Crunches 3 x 10-5

    Wednesday: Shoulders

    • Military Press 4 x 8-10 (Superset)
    • Barbell Front Raises 4 x 8-10
    • Seated Side Lateral Raises 5 x 10-15
    • Standing One Arm Lateral Raises 5 x 10-12
    • Seated Dumbbell Rear Delt Raises 4 x 10-12 (Superset)
    • Reverse Pec Deck Fly’s 4 x Failure
    • Dumbbell Shrugs 4 x 8-10

    Thursday: Cardio/Abs

    • 1 Hour Incline Treadmill (Steady State)
    • Decline Leg Raises 4 x 12-15
    • Cable Crunches 4 x 10-15
    • Hanging Oblique Knee Raises 3 x 10

    Friday: Quads/Calves

    • 15 Minutes Warm Up Bike
    • Squats 6 x 8-15
    • Narrow Stance Leg Press 4 x 12-15
    • Leg Extensions 6 x 10-15 (Superset)
    • Single Leg Extensions 6 x 5
    • Standing Calve Raises 5 x 16-18 (Reduce Weight to 50% for 8 Reps)
    • Standing Calve Raises 4 x 10-15

    Saturday: Arms/Abs

    • EZ-Bar Skull Crushers 4 x 10-12
    • Rope Pushdowns 5 x 10-15
    • Reverse Single Arm Extensions 3 x 10-12
    • Barbell Curls 4 x 8-10 (Superset)
    • Reverse Barbell Curls 4 x 8-10
    • Seated Concentration Curls 4 x 10-12
    • Air Bike 4 x 15-20
    • Side Lateral Leg Raises 4 x 10-12

    Sunday: Hamstrings/Calves

    • Lunges 4 x 10-12
    • High/Wide Stance Leg Press 5 x 10-12
    • Seated Leg Curls 5 x 10-12
    • Straight Legged Deadlifts 3 x 10-15
    • Calf Press (Using Leg Press) 5 x 10-15
    • Standing Calve Raises 3 x 10