New Mens Daily Trainer

 

Another week to Reach Your APEX!!

 

Monday:

  1. Flat Barbell Bench Press 10 sets of 10 repetitions (rest 60 seconds between sets)
  2. Low to Hi Cable chest flys 4 sets for 45 seconds, immediately superset with Hi to Low cable chest flys for 45 seconds (rest 60 seconds after both exercises are completed)
  3. Chest dips 4 sets until failure (rest 60 seconds between sets)
  4. Incline Dumbbell bench Press 5 sets of 10 reps (heavy) superset with Decline Dumbbell bench press 5 sets of 20 reps (30 seconds rest)
  5. 100 push ups in as few sets as possible
  6. Overhand Barbell Bicep Curls 4 sets of 12 reps superset with Underhand Barbell Bicep Curls 4 sets of 12 reps
  7. Simultaneous Incline Dumbbell Biceps Curls 4 sets of 20 reps
  8. Dumbbell Hammer curls seated 4 x 12 (make sure not to rock with your back and bring the dumbbells all the way down to the starting position and all the way up to your shoulders with each repetition)
  9. 4 sets of 20 decline reverse crunches

 

Tuesday:

  1. Barbell Squats (shoulder width stance) 10 sets of 10 repetitions
  2. 5 sets of 20 frog jumps superset with walking lunges 50 yards
  3. Leg extension 5 x 15 superset with Prone Leg Curls 5 x 12
  4. Single Leg Back Extensions 4 sets of 10 reps each leg (no rest keep alternating between each leg)
  5. Stiff leg deadlift 5 x 10 superset with 25 Lying Bridges
  6. 5 sets of 20 reps Ab wheel

 

Wednesday

  1. Row Machine 4000 meters
  2. Wide Grip Lat-pull down 6 sets of 10
  3. Barbell Deadlifts 10 sets of 10 repetitions
  4. Bent Over Dumbbell Rows 4 x 10 superset with Dumbbell Deadlifts 4x 15
  5. Seated close grip cable rows 4 x 10 superset with Straight arm cable lat pullover with rope 12 reps
  6. 5 sets of 20 reps decline sit ups

 

Thursday:

  1. Military Barbell Shoulder Press 10 sets of 10 repetitions
  2. Standing cable lateral raises- 4 x 20 each arm
  3. Arnold Presses 4×12 reps superset with Barbell Front Raises 4x 15
  4. Rope Face Pull 5×20 superset with Dumbbell Shrugs 5×25
  5. Underhand Dumbbell Front Raises 5 x 20
  6. Bent over Rear Delt Fly’s 5 x 12
  7. 3 sets of 3 part ab medley

 

Friday:

  1. Underhand Chin Ups 4 x 20 (assisted if necessary)- focus on your biceps
  2. Tricep dips 4 x 25 (assisted if necessary
  3. Crazy 8’s Bicep Curls 3 sets (Perform 8 reps of each grip moving from the inside out and back inside, 1 set is a total of 40 reps)
  4. Concentration Curls 4 x 12 each arm superset with diamond push ups until failure (assisted if necessary)
  5. Single Arm Underhand Tricep Cable Pulldowns 4 x 12 reps (heavy to fail between 10-12 reps but light enough to maintain perfect posture for every rep)
  6. Skull Crushers with EZ-Curl Bar- 5 sets of 10 reps superset with EZ-Curl Bar Close Grip Bench Press 5 sets of 25 reps
  7. 10 deadmill sprints

 

Saturday:

  1. 5 sets of 15 pull ups
  2. 5 sets of 20 Incline Barbell bench Press
  3. 5 sets of 12 Barbell Squats (wide stance)
  4. 5 sets of 20 Dumbbell Lateral Raises
  5. 5 sets of 15 Leg Extensions
  6. 5 sets of 15 Stiff Leg deadlifts
  7. 5 sets of 25 decline sit ups
  8. 5 sets of 20 ab wheel

 

 

 

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