New Mens Daily Trainer

Another week to Reach Your APEX!!

 

Monday:

  1. Shoulder Height Cable Flys’s 5 x 15
  2. Incline Barbell Bench Press 8 x 8
  3. Incline Dumbbell Bench Press 4 x12 superset with 10 push ups each set
  4. Flat Barbell Bench Press 10 x 10 superset with 15 TRX Fly’s each set
  5. Low-to-high Cable Fly’s 5 sets of 45 seconds superset with High-to-Low Cable Fly’s 5 sets of 45 seconds
  6. 3 sets of 3 part ab medley

 

 

 

Beginner:

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. High Box Step ups 4 x 12 each leg
  2. Frog Jumps 4 x 20
  3. Barbell Wide Stance Squat 10 x 10
  4. Barbell Shoulder width Stance Squat 5 x 10
  5. Lying Leg Curls 4 x 20
  6. Decline Sit ups 4 x 25

 

 

 

Beginner:

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. Barbell Deadlifts 6 sets 15/12/10/10/10/6 (increase weight every set)
  2. Pull Ups 4 sets of 15 (assisted if necessary)
  3. Seated wide Grip Cable Rows 4 sets of 10 reps (heavy)
  4. Straight arm lat-pullover with rope 5 x 15 superset with Close-Grip lat-pulldown 5 x 20
  5. Simultaneous Dumbbell Row 4 sets of 15 superset Single Arm Dumbbell Row 12 reps each arm
  6. 3 sets of 3 part ab medley

 

 

Beginner:

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. Military Shoulder Barbell Press 4 sets of 12 reps
  2. Seated Single Arm Lateral Raises 4 sets of 10 each arm (heavy)
  3. TRX Rear Delt Fly’s 4 sets until failure superset with Dumbell Lateral Raises 4 sets of 15 reps dropset after each lateral raise set and perform 8 additional reps with a lighter weight
  4. Barbell Front Raise- 1 set for 2 minutes (straight through! No stopping)
  5. Barbell Upright Rows 5 sets of 15 reps superset with extremely wide grip push ups until failure
  6. 5 sets of 25 decline sit ups

 

Beginner:

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 Bicep Curls 6 sets of 15 reps superset Tricep Rope Extensions 6 sets of 15 reps
  2. Incline Bench Skull Crushers 5 sets of 20 reps
  3. Dumbbell Hammer Curls 4 sets of 15 reps superset with Heavy Cable Dumbbell Curls until failure
  4. Underhand Pull ups 4 sets of 15 reps superset with 4 sets of 20 Dips
  5. Overhead Dumbbell Triceps Extension 4 sets of 10 (heavy) superset with Overhand Barbell Curls 4 sets of 12
  6. Hanging Leg Raises 5 sets of 15 reps

 

Beginner:

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. Leg Extensions 5 x 15 reps
  2. Barbell Squats Wide Stance 8 sets of 10 (increase weight each set)
  3. High Box Jumps 4 sets of 15 superset with High Box Step Ups 15 each leg
  4. Weighted Walking Lunges 4 sets of 30
  5. Heavy Barbell Calf Raises 5 sets of 25 reps
  6. Ab Wheel 5 sets of 25 reps

 

Beginner:

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