New Mens Daily Trainer

By Anthony Kukovica

Another week to Reach Your APEX!!

Monday:

 

  1. 5×15 Incline Dumbbell Fly’s
  2. 6×12 Incline Barbell Bench Press
  3. 5×15 Flat Barbell Bench Press
  4. 4×20 Decline Dumbbell Bench Press
  5. 5 sets of Diamond push ups until failure
  6. 15 High to low Cable Fly’s superset with 15 Low to High Cable Fly’s superset with 10 push ups (4 rounds)
  7. 5 sets of 20 reverse crunches

 

 

 

Intermediate:

 

1) 4×20 cable fly

2) Incline dumbbell press 5 sets 8 reps (60 seconds between sets)

3) Flat dumbbell press8 reps, superset incline flies 8 reps (4 rounds)

4) Hi to low cable fly 15 reps, superset close grip pushups 30 reps (4 rounds)

5) 4 x 20 decline sit ups

 

Tuesday:

 

  1. Smith Machine sit-back Squats 4 sets of 20
  2. Weighted Dumbbell walking lunges 10 lunges going forwards and 10 lunges lunging (walking) backwards superset with 15 leg extensions (5 rounds)
  3. Hack Squat single leg (one leg at a time) 5 sets of 10 each leg
  4. Reverse Back Hyper Extensions 4 sets of 20 (focus on squeezing your glutes)
  5. High Box Jumps 4 x 15 superset with High Box Step ups 4 x 10 each leg
  6. 4×25 ab wheel
  7. 4×20 decline sit ups

 

 

 

Intermediate:

 

1) Lat pulldowns 4×12, dropset of 10 on last set

2) Single armed dumbbell rows 4×15 each arm

3) Close grip seated cable rows 4×15

4) Close grip pulldowns 4×15 superset lowerback hypers 4×25

5) 4 x 20 Ab Wheel

 

Wednesday:

 

  1. Triceps Rope Extension 4 sets of 20 reps superset with Rope Biceps curls 4 sets of 20 reps
  2. Crazy 8’s EZ- Curl Bar (4 rounds- 1 round is 8 reps on each grip starting on the inside working all the way out wide and back in)
  3. Overhead Dumbbell Triceps Extensions 5×20 superset with Smith Machine Drag Curls 5×20
  4. Alternating Dumbbell Hammer Curls 4×10 each arm superset with bench dips until failure
  5. Close Grip Bench Press 6×10
  6. 10×10 barbell squats
  7. 3 sets of 3 part ab medley (20 reps each part)

 

 

Intermediate:

 

1) 5×20 leg extensions

2) 5×10 barbell squat

3) 5×10 leg press

4) 5×10 leg curl

5) 5×10 calf raise (seated)

6) 3 sets of 3 part ab medley

 

 

Thursday:

 

  1. 5 sets of 12 pull ups
  2. 6 sets of 10 deadlifts heavy
  3. Wide grip Lat-Pulldowns 4 sets of 15 superset with close reverse grip lat-pulldown 4 sets of 15 reps
  4. Double Dumbbell Bent Over Rows 4 sets of 20 reps superset with Dumbbell Deadlifts 4×15
  5. 6 sets of 10 Rack Pull Deadlifts
  6. 5 sets of 20 decline reverse crunches

 

Intermediate:

 

1) Dumbbell lateral raises 4×15

2) Dumbbell shoulder press 4×15

3) Incline bench rear delt flies 4×15, superset strait bar upright rows 4×15

4) Dumbell shrugs 5×20

5) Decline sit ups 5 x 20

 

Friday:

 

  1. Barbell Squats 10×10 Feet out wider than shoulders (toes at 2 and 10)
  2. Leg Press 5×12 superset with Barbell Weighted Walking Lunges 24 lunges total per round
  3. 5×12 lying leg curls superset with 5×20 squat jumps
  4. 4×20 Alternating Lunge Jumps superset with 25 TRX Superman’s
  5. 5 rounds of 20 frog jumps
  6. 4×25 ab wheel
  7. 4×20 decline sit ups

 

Intermediate:

 

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset of 10 on last set

6) Bench dips 3×30

7) Ab wheel 5×20

 

Saturday:

 

  1. 4×20 dumbbell lateral raises
  2. Wide Dumbbell Shoulder Press 5 sets of 10 (heavy)
  3. Smith Machine Upright Rows 4 sets of 15 reps
  4. Smith Machine Shoulder Press 8×8
  5. Barbell Front Raises 4 x 15
  6. Bent over rear delt cable fly’s 4×20
  7. Dumbbell Shrugs- RUN THE Rack (Grab the heaviest dumbbells and perform shrugs until failure, immediately grab the next dumbbells and repeat.. do this until you have used the entire rack)

 

Intermediate:

 

1) 5×20 leg extensions

2) 4×20 bench stepups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

5) Hanging Leg Raises 4 sets of 20

 

Sunday: Fat burning 1,000 rep workout

  1. 100 reps bench press with half of your body weight on the bar
  2. 100 reps assisted pull ups
  3. 100 reps barbell squats half body weight on the bar
  4. 100 reps crunches
  5. 100 reps push-ups
  6. 100 reps deadlifts with your total body weight on the bar
  7. 100 reps leg raises
  8. 100 yards of bear crawls
  9. 100 burpees
  10. 10 minutes of jump rope