Mens Daily Trainer

Another week to Reach Your APEX!!

 

 

Monday: Push

 

  1. Barbell Bench Press 5×5 (Go Heavy, 3 mins + rest)
  2. Incline Dumbbell Bench Press- 3 sets of 10 reps (90 seconds rest)
  3. Superset
    1. Behind the head Barbell Shoulder Press 3 sets of 10 reps
    2. Hammer Strength Chest Press 3 sets of 10 reps (90 seconds rest)
  4. Superset
    1. Pec Dec 3 sets of 12 reps
    2. Plate Front Raise 3 sets of 12 reps (90 sec rest)
  5. Superset
    1. Close Grip Bench Press 4 x 12 (90 sec rest)
    2. Diamond Push Ups 4 sets of 12 reps

 

Abs: 3 sets of 3 part ab medley (20 reps of each part)

 

Tuesday: Pull

 

  1. Weighted Pull ups 5 sets of 6 reps (2-3 min rest)
  2. Barbell Shrugs 3 sets of 12 reps (90 sec rest)
  3. Seated Rows 8 sets of 8 reps (45 sec rest)
  4. Superset
    1. Dumbell Rear Delt Fly 3 sets of 10 reps
    2. Smith Machine Body Row 3 sets of 25 reps (90 sec rest)
  5. Dumbbell Hammer curls 3 sets of 10 reps each arm (90 sec rest)
  6. Straight Bar Cable Curl 8 sets of 8 reps (45 sec rest)

HIIT Rowing: 2 rounds

Row: 8 sets of 20 seconds, 10 seconds rest (rest 2 min between sets)

Abs: Standing Rope Crunches 5 x 20, 5x 20 decline sit ups

 

Wednesday : Metcon

3 Rounds Total

Max reps in 1 minute of each exercise, no rest between exercises, 2 min rest between rounds

400M Run

50 Squats

40 Push Ups

30 Jumping Jacks

20 Pull Ups

10 Burpees

Abs:

3 sets of 15 Exercise Ball Pull Ins

3 sets of 15 Cable Rope Crunches

3 sets of 15 Hanging Leg Raises

 

 

 

Thursday: Light Cardio

 

Exactly what is says, 30 minutes of low intensity cardio of your choice. You can use the cross trainer. Go for a Hike, Swim, Bike etc.

 

Friday: Rest Day (you can move this day if completely necessary)

 

 

Saturday: Legs

  1. Barbell Back Squats 5 sets of 5 reps (heavy-2-3 min rest)
  2. Bulgarian Split Squat 3 sets of 8 reps each leg (90 sec rest)
  3. Seated Hamstring Curls 4 sets of 12 reps (90 sec rest)
  4. Superset
    1. Smith Machine Explosive Squat 4 sets of 8 reps
    2. Smith Machine Calf Raise 4 sets of 20 reps

Deadmills: (This is when the treadmill is turned off and stationary. Hold onto the bar infront and push like a prowler) 10 sprints of 15 seconds (45 sec rest) Time- 10 mins

 

Sunday: Push

 

  1. Bench Press (2 warm up sets) 5 sets of 5 reps ( heavy- up to 3 min rest in-between sets)
  2. Smith Machine Seated Shoulder Press- 3 sets of 12 reps (90 seconds rest)
  3. Superset
    1. DB Decline Press- 3 sets of 10 reps  (90 seconds rest)
    2. Seated DB Lateral Raise 3 sets of 10 reps
  4. Superset
    1. Handstand Push up 3 sets of 8 reps
    2. Cable Fly’s 3 sets of 12 reps (90 sec rest)
  5. Single Arm Skull Crushers 4 sets of 12 reps (90 sec rest)
  6. Bodyweight Dips 100 reps (as many sets as it takes)

Abs: 4 x 25 Ab wheels