New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/Biceps

  • Bench Press: 4 sets of 6-8
  • Incline Press: 4 sets of 6-8
  • Weighted Dips: 4 sets of 8-10
  • Cable Fly’s: 4 sets of 10-12
  • Smith Machine Press (to the collar bone): 4 sets of 8
  • Preacher Curls: 4 sets of 8-12
  • Hammer Curls: 4 sets of 10-12
  • Reverse Barbell Curls: 4 sets of 12-15

Tuesday: Legs

  • Squats: 4 sets of 8-10
  • Lunges: 4 sets of 10 each side
  • Leg Press: 4 sets of 12
  • Leg Extensions: 4 sets of 10-12
  • Stiff Leg Deadlifts: 4 sets of 12-15
  • Lying Leg Curls: 4 sets of 6-8
  • Bilateral Curls: 4 sets of 8 each side
  • Standing Calf Raises: 4 sets of 12
  • Seated Calf Raises: 4 sets of 10-12

Wednesday: Shoulders/Triceps

  • Behind The Neck Press: 4 sets of 8
  • Front Raises: 4 sets of 10 -12
  • Lateral Raises: 4 sets of 10
  • Cable Lateral Raises: 3 sets of 15
  • Seated Rear Delt Raises: 6 sets of 10
  • Upright Rows: 4 sets of 10
  • Tricep Pushdowns: 4 sets of 12
  • Overhead Tricep Extensions: 4-8
  • Rope Tricep Pull Downs: 4 sets of 10-15
  • Ab Crunches with rope

Thursday: Back/Traps

  • Lat Pull Downs: 4 sets of 10-12
  • Single Arm Rows: 4 sets of 10
  • DY rows: 3 sets of 12
  • Seated Row: 3 sets of 12
  • Close Grip Pull Downs: 3 sets of 12
  • Pull Overs: 3 sets of 12
  • Dumbbell Shrugs: 4 sets of 16-20
  • Back extensions: 4 sets of 20

Friday: Arms

  • Tricep Pushdowns: 4 sets of 12
  • Skull Crushers: 4 sets of 8
  • Weighted Dips: 4 sets of 6
  • Single Arm Extensions: 4 sets of 10
  • Alternative Dumbbell Curls: 4 x 10
  • Barbell Curls: 4 x 10
  • Single Arm Preacher Curls: 4 x 10
  • Concentration Curls: 4 x 10

Saturday: Rest Day

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