New Mens Daily Trainer

 

Another week to Reach Your APEX!!

 

Monday: 60 seconds rest between each (25 crunches on floor)

1) 5 sets 15 reps hi to low cable flies

2) 10 sets 10 reps inclined bench dumbbell press

3) 5 sets 12 reps inclined bench dumbbell press with thick resistance bands, see in video library for explanation

4) 3 sets 8 reps flat bench alternating dumbbell press, immediately drop to floor and do 12 clap pushups, then drop to knees and do 8 more clap pushups

5) 45 seconds rest between sets (use occlusion bands)

1) Straight bar bicep curls 4 sets 15 reps

2) Tricep puhsdowns 4 sets 15 reps

3) Bicep hammer curls 4 sets 17 reps

4) Overhead tricep rope extension 4 sets 25 reps

6) Abs 3 sets of 3 part ab medley

 

Tuesday: 45 seconds rest between sets

1) 5×15 leg extensions

2) sets of 20/15/12/12/10/8/5/5 barbell squats in athetic stance, toes pointed at 10 and 2

3) reverse facing hack squat, feet wide, toes pointed out 5 sets 15 reps

4) Stiff legged deadlift with straight bar 5 sets 8 reps

5) Seated calf raise 6 sets 15 reps

 

 Wednesday: 45 seconds rest between sets (25 crunches on floor)

1) Wide grip lat pulldown 4 sets 12 reps

2) 6×4 deadlift

3) Wide grip seated row 4 sets 12 reps, superset single armed thick band row for 15-20 reps each arm.

4) Single armed dumbbell row 4 sets 15 reps each arm, superset with single armed thick resistance band row until failure

5) Assisted chin-ups palms facing YOU 100 reps in as few sets as possible

6) Abs 4 sets of 3 part ab medley

 

Thursday: 45 seconds rest between sets

1) Lateral raise machine 5 sets of 20 reps

2) Proper form shoulder press (when you press the dumbbells up press them out as well, so the weights are outside the shoulders) 5 sets 12 reps

3) Chest on inclined bench rear delt flies 4 sets 15 reps

4) Straight bar front raise 4 sets 15 reps

5) Barbell squats 8 sets 8 reps

6) Dumbbell shrugs, run the rack, grab heaviest dumbbells you can and shrug until failure, ten drop 5 pounds and repeat, continue this 10 times. Prob want to use wraps as your grip will fade fast

 

Friday: 45 seconds rest between sets

1) Tricep pushdowns 4 sets 20 reps

2) Simultaneous bicep dumbbell curls with the elbows fixed forward 4 sets 17 reps

3) Inclined bench simultaneous bicep curls elbows pulled back 4 sets 17 reps

4) Inclined bench skull crushers 4 sets 15 reps

5) Inside grip preacher curls 4 sets 15 reps

6) Thick band tricep pushdowns 15 reps – failure, immediately superset with thick band curls until failure (5 supersets)

7) 3 sets of 3 part ab medley

 

Saturday: 45 second rest between sets

1) Leg press 5 sets of 20

2) reverse facing hack squat 5 sets of 12

3) barbell squats 5 sets of 15

4) Incined bench press 5 sets of 8

5) Wide grip assisted chin-ups 5 sets 15 reps

6) Decline bench situps 5 sets 15 reps

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