New Mens Daily Trainer

 

Another week to Reach Your APEX!

 

Monday: Chest/abs

  • Incline Dumbbell Press 4×8-12
  • Flat Dumbbell Press 4×8-12
  • Bench Press 4×8-12
  • Cable Fly’s 4×8-12
  • Dumbbell Pullovers 4×8-12
  • Leg Raises 4×8-12
  • Incline Leg Raises 4×8-12
  • Planking to Failure

Tuesday: Arms

  • Seated Dumbbell Curl 3×12
  • Standing EZ Bar with a Bicep Isolator 4×8-12
  • Preacher Bench Barbell Curls 4×12
  • Bodyweight Dips 4×8-12
  • Tricep Cable Pulldown (V Bar) 4×8-12
  • Close Grip Skull Crushers 4×8-12
  • Standing Bicep Curls 4×8-12
  • Bike Cardio 20-30mins

Wednesday: Legs

  • Squats 4×12-15
  • Front Squats 4×12-15
  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Standing Calf Raises 4×25
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15

Thursday: Shoulders

  • Front Raises With EZ Bar 4×8-12
  • Seated Dumbbell Side Raises 4×8-12
  • Seated Dumbbell Shoulder Press 4×8-12
  • Upright Rows 4×8-12
  • Rope Pulls 4×8-12
  • Shrugs 4×8-12
  • Sit Ups 4x Failure
  • Russian Twists 4×12
  • Cable Pull Down Crunch 4×8-12

Friday: Back

  • Seated Row Cable Machine 4×8-12
  • Wide Grip Pull Down 4×8-12
  • Dumbbell Bent Over Rows 4×8-12
  • Wide Gripped Rows 4×8-12
  • Lateral Pull Downs 3×12
  • Dumbbell Pullover 4×8-12

Saturday: Chest/triceps

  • Bench Press 1x Rep Max
  • Incline Bench Press 1x Rep Max
  • Cable Cross Over’s 4×8-12
  • Incline Dumbbell Press 3x Failure
  • Wide Dumbbell Fly’s 4×8-12
  • Dips 4×8-12
  • Straight Bar Cable Pull Down 4x Failure

Sunday: Legs

  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Squats 4×12-15
  • Front Squats 4×12-15
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15
  • Standing Calf Raises 4×25