New Mens Daily Trainer

 

Another week to Reach Your APEX!!

Monday: Legs

  • Front Squats – 6 sets x 8-10 reps
  • Hack Squat Machine – 4 sets x 8-10 reps
  • Walking Dumbbell Lunges – 4 sets x 10-12 steps each leg
  • Leg Extensions – 3 sets x 12-15 reps
  • Straight Leg Deadlifts – 4 sets x 10-12 reps
  • Seated Leg Curls – 4 sets x 10-12 reps
  • Standing Single Leg Curl – 4 sets x 10-12 reps each leg

Tuesday: Chest/Shoulders

  • Incline Dumbbell Press – 4 sets x 10-12 reps
  • Flat Barbell Press – 4 sets x 10-12 reps
  • Flat Dumbbell Press – 4 sets x 10-12 reps
  • Dumbbell Shoulder Press – 4 sets x 10-12 reps
  • Incline Dumbbell Fly’s – 4 sets x 12-15 reps
  • Side Raises – 4 sets x 10-12 reps
  • Pec Deck – 4 sets x 12-15 reps
  • Rear Delt Raises – 4 sets x 10-12 reps
  • Cable Fly’s (downward motion) – 4 sets x 12-15 reps

Wednesday: Arms

  • Straight Barbell Curl – 4 sets x 8-10 reps
  • Dumbbell Hammer Curls – 4 sets x 8-10 reps
  • Alternating Cable Curls – 4 sets x 8-10 reps
  • Ez-Bar Preacher Curls – 3 sets x 8-10 reps
  • Close Grip Bench Press – 4 sets x 8-10 reps
  • Ez-Bar Cable Press Downs – 4 sets x 8-10 reps
  • Dips – 3 sets x 20 reps
  • Rope Extensions – 3 sets x 12-15 reps

Thursday: Back

  • Deadlifts – 8 sets x 8-10 reps
  • Bent Over Barbell Rows (regular grip) – 4 sets x 10-12 reps
  • Bent Over Barbell Rows (reverse grip) – 4 sets x 10-12 reps
  • T- Bar Rows (close grip) – 4 sets x 10-12 reps
  • One Arm Dumbbell Row – 4 sets x 10-12 reps
  • Seated Cable Rows – 4 sets x 10-12 reps
  • Good Mornings – 3 sets x 12-15 reps

Friday: Abs/Calves

  • Hanging Leg Raises – 4 set x 12-15 reps
  • Windshield Wipers – 3 sets x 12-15 reps
  • Cable Crunches – 4 sets x 15-20 reps
  • Russian Twist with Medicine Ball – 3 Sets x 20 reps
  • Donkey Calf Raises – 3 sets x 20 reps
  • Standing Calf Raises – 3 sets x 12-15 reps
  • Seated Calf Raises – 3 sets x 20 reps

Saturday: 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

Sunday: Active Rest/ Cardio

60 minutes of aerobic cardio