New Men’s Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/ Biceps (60 sec. rest between sets)

  1. Cable Flys: 5×20
  2. Incline Dumbbell Bench Press: 5 x 8 (heavy)
  3. Flat Bench Dumbbell Flys 4×12 super set Rope Curls 4×15
  4. Flat Barbell Bench Press 4x 20 superset 4×15 push ups
  5. Crazy 8’s EZ-Bar Bicep Curls 4 rounds (8 reps on inside grip, 8 reps on middle grip, 8 reps out wide, 8 reps on middle grip, 8 reps on inside grip) total of 40 reps each set. (75 sec. rest after round)
  6. High-To-Low Cable Flys 5×15 superset Chest Dips until Failure
  7. Overhand Barbell Bicep Curls 15 reps supserset Underhand Barbell Bicep Curls 15 reps hands shoulder width (4 rounds)
  8. Low-To-High Cable Flys 5x 12 superset diamond pushups until failure

Abs:  5×25 V-up crunches, 4×20 Standing rope crunches, 3 planks until failure

Tuesday: Legs (60 seconds rest between sets)

  1. 5×20 leg extensions
  2. Barbell Squats (shoulder width stance) 30 reps, 25 reps, 3 additional sets of 20 reps superset Hanging leg raises 15
  3. 4x 20 frog jumps super set Bench Step ups 4x 12 each leg
  4. 4x 10 Leg Curls (heavy)   superset 15 Box Jumps
  5. Seated Calve Raises 5×25 superset Leg Press (feet shoulder width) 5×15
  6. Weighted Bench Step ups 15 each leg (heavy) 4 rounds

Abs:  5×20 Decline sit-ups, 3×30 crunches

Wednesday:  Back

  1. 4x 15 chin ups (assisted if needed)
  2. Deadlifts from the rack 5×20 (45 sec. rest)
  3. Wide grip bent over Barbell Row 5×15 superset reverse grip Lat-pull down 5×12
  4. Seated Cable rows 4 x 15 supser set single arm Dumbbells Rows 15 reps each arm
  5. Wide Grip Cable Lat-Pull Overs 5×12 superset dumbbell deadlifts 5×10 (heavy)
  6. 5x 25 ab wheel

Thursday:  Shoulders (45 seconds rest in between sets)

  1. Seated Dumbbell Lateral Raises 5×15 (do not rock, and be sure to lead with your elbow to maintain tension on your medial deltoid)
  2. Chest on incline bench front raise 4x 20 super set standing Dumbbell Shoulder Press 4x 12 super set bent over dumbbell lateral raises 4×15 (60 sec. rest)
  3. Wide grip upright row 12 reps, superset Barbell Shrugs 25 reps (5 rounds)
  4. Seated Dumbbell Shoulder Press 5 sets of 45 seconds (Time Under Tension Training aka TUT)
  5. Rope Face Pulls 5×15 Down on one knee, doesn’t matter which one
  6. Dumbbell Shrugs Run the rack. Start with the heaviest dumbbells and do absolutely as many shrugs as you can at failure drop the dumbbells and move down to the next increment of weight until you have moved through the entire rack of dumbbells
  7. 3×20 3 part ab medley

Friday: Arms

  1. Decline Diamond Pushups 4x 15 (feet elevated)
  2. Triceps Rope pushdown 4×20 superset Over head rope extensions 4×20
  3. Hammer Curls 5×12 make sure to keep elbows in front of your body and hold the dumbbells tight bring them all the way up to your shoulders and returning your arm down completely straight every rep
  4. Double front bicep cable curls 4 x20 superset alternating dumbbells curls 12 each arm
  5. Bench Dips until failure, drop to floor and do shoulder width push ups until failure
  6. EZ-bar Preacher Curls: 2 sets on close grip of 15 reps, 2 sets of 15 on middle grip, 2 sets of 15 on outside grip
  7. 4 sets of 50 cycling crunches (elbow to each knee counts as one)

Saturday: Legs

  1. 5×20 leg extensions
  2. Front squats 6 sets of 10-12 reps
  3. Hack Squat Machine 5×15
  4. Walking Dumbbell Lunges 6 sets of 12 each leg
  5. Stiff Leg Deadlifts 5 x 8 (heavy, slight bent knee never lock out your knee joint)
  6. 5×20 Lying Leg Curls

Abs: 4x 15 hanging leg raises, 4×20 decline sit ups, 4×20 ab wheel

Sunday: 1000 rep workout

Complete 100 reps of each workout before moving on to the next workout. The goal is to finish as fast as possible and in as few sets as possible

  • 100 flat barbell bench press (Men use ½ body weight, women use ¼ body weight)
  • 100 Barbell Squats- Men Use Body weight, women use ½ body weight)
  • 100 pull ups (assisted if needed)
  • 100 crunches
  • 100 frog jumps
  • 100 rope curls
  • 100 bench dips
  • 100 ab wheel
  • 100 push ups
  • 100 box step ups each legs

Try to finish in under  75 minutes, Ready GO!