Men’s Daily Trainer

Another week to Reach Your APEX!!

Monday: Legs

  1. Leg Extensions- 2 sets of 15 reps (warm up)
  2. Leg Press- 2 sets 10-12 reps, 1 set 10-12 reps until failure (1 min rest between sets)
  3. Hack Squat- 3 sets 10-12 reps
  4. Prone Leg Curls- 3 sets 10-12 reps (last set until failure)
  5. Stiff Legged Barbell Deadlift- 4 sets 10-12 reps
  6. Calf Press on the Leg Press Machine- 3 sets 12-15 reps

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

Tuesday:  Chest and Biceps 

  1. Decline Barbell Bench Press- 2 sets 10-12 reps, 2 sets 6-8 reps, 1 set until failure
  2. Incline Dumbbell Bench Press- 1 set 10-12 reps, 3 sets 6-8 reps
  3. Dumbbell Flys- 1 set 10-12 reps, 4 sets 6-8 reps
  4. Concentration Curls- 2 sets 10-12 reps each arm, 2 sets 6-8 reps each arm
  5. Hammer Curls- 3 sets 6-8 reps to failure
  6. Barbell Curls- 2 sets 8-10 reps to failure
  7. Superset (3 rounds)
    1. Hanging Knee/Hip raise- to failure
    2. Rope Cable crunches- to failure

Wednesday : Cardio only

Go for approximately 30 minutes

Thursday: Back and Triceps

  1. Straight Arm Dumbbell Pullover 2 sets 10-12 reps, 2 sets of 8-10 reps to failure
  2. Close Grip Pulldown- 2 sets 10-12 reps, 2 sets 8-10 reps to failure
  3. Wide Grip Cable Rows- 2 sets of 10-12 reps, 2 sets of 8-10 reps to failure
  4. Barbell Deadlifts- 3 sets 8-10 reps
  5. Tricep Pushdown- 2 sets 10-12 reps, 1 set until failure
  6. Lying Overhead Tricep Extensions- 2 sets 10-12 reps. 1 set until failure
  7. Seated Tricep Press- 3 sets 10-12 reps
  8. Calf Press 4 sets 8-10 reps to failure

Friday: Delts/ Traps/ Abs

  1. Dumbbell Shoulder Press- 2 sets 10-12 reps, 2 sets 6-8 reps to failure
  2. Side Lateral Raises- 2 sets 15-20 reps, 2 sets 8-10 reps to failure
  3. Low Pulley Row to Neck- 3 sets 8-10 reps to failure
  4. Reverse Fly’s 2 sets 10-12 reps, 1 set 8-10 reps to failure
  5. Barbell Shrug- 4 sets of 25 reps
  6. Upright Barbell Row- 3 sets of 12 reps, 2 sets of 8-10 reps to failure
  7. Superset (3 rounds)
    1. Knee Raises to failure
    2. Crunches to failure

Saturday: Cardio only

Go for approximately 30 minute jog

Sunday: Rest Day