New Mens Daily Trainer

Another week to Reach Your APEX!!

  • Monday: Chest

    • Incline Dumbbell Chest Press 4 x 6-12 (Drop Set)
    • Incline Dumbbell Fly’s 4 x 8-12
    • Machine Chest Press 4 x 8-15
    • Cable Fly’s 3 x 10 (Superset)
    • Cable Press 3 x 10
    • Dips 3 x Failure

    Tuesday: Back

    • Wide Grip Pulldowns 4 x 6-12 (Drop Set)
    • T-Bar Rows 4 x 8-12 (Drop Set)
    • Dumbbell Rows 3 x 8-15
    • Close Grip Cable Rows 4 x 12 (Drop Sets)
    • Lat Pulldowns 3 x 8-15
    • Deadlifts 4 x 12

    Wednesday: Legs

    • Squats 5 x 5-12 (Drop Set)
    • Leg Press 4 x 8-12
    • Hack Squat 3 x 12 (Superset)
    • Lunges 3 x 12
    • Leg Extensions 4 x 10 (Drop Sets)
    • Stiff Legged Deadlifts 4 x 8-12
    • Lying Leg Curls 4 x 10-14

    Thursday: Shoulders

    • Shoulder Press 4 x 8-12 (Drop Set)
    • Side Lateral Raises 4 x 8-12
    • Bent-Over Reverse Fly’s 4 x 8-15 (Drop Sets)
    • Reverse Peck Deck 3 x 10 (Superset)
    • Plate Front Raises 3 x 10
    • Behind the Neck Press 4 x 12-15

    Friday: Arms

    • Barbell Curls 4 x 6-12 (Drop Set)
    • Incline Alternating Dumbbell Curls 3 x 8-12
    • Cable Hammer Curls 3 x 8-12
    • Concentration Curls 3 x 10 (Drop Sets)
    • Rope Overhead Extensions 4 x 8-12 (Drop Set)
    • Skull Crushers 4 x 8-12
    • Dumbbell Overhead Extensions 4 x 8-15 (Drop Sets)

    Saturday: Cardio/Abs/Calves

    • Bike (Intervals) or Treadmill (Incline)
    • Hanging Leg Raises 4 x 15 (Abs Circuit)
    • Cable Crunch 4 x 20
    • Russian Twist 4 x 30 (15 per side)
    • Plank 4 x Failure
    • Standing Calf Raises 4 x 8-12
    • Seated Calf Raises 3 x 15
    • Calf Press 3 x 20

    Sunday: Recovery

    • Rest day