New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Back/Calves

  • Wide Grip Pull Ups 2 x Failure
  • Weighted Wide Grip Pull Ups 2 x Failure
  • Pull Ups 3 x Failure
  • Chin Ups 3 x Failure
  • Wide Grip Cable Row 4 x 8
  • Wide Grip Lat Pulls 3 x 8
  • Wide Grip Bent-Over Barbell Row 3 x 8
  • T-Bar Row 3 x8
  • Dumbbell Back Fly 3 x 8
  • Cable Back Fly 3 x 8-12

Tuesday: Chest/Abs

  • Incline Barbell Chest Press 4 x 6-8
  • Incline Dumbbell Chest Press 4 x 8-10
  • Incline Smith Machine Chest Press 6 x 8
  • Seated Incline Cable Chest Fly 5 x 8-10
  • Standing Cable Fly into Push Ups 9 x 8-10
  • Flat Bench Barbell Press into Push Ups on Medicine Ball 3 x 20-30
  • Wide Elbow Dips 3 x Failure

Wednesday: Hamstrings

  • Bike Warm Up 5 Minutes
  • Leg Extension 3 x 20
  • Leg Press 6 x 8-10
  • Leg Press 2 x 15-20
  • Single Leg Press 3 x 8
  • Stiff Leg Dead Lift 4 x 8
  • Single Leg Barbell Step Ups 3 x 6-8
  • Good Mornings 4 x 8-10
  • Walking Lunges 4 x 20 or Smith Machine Lunges 4×8
  • Leg Curl 6 x 10

Thursday: Shoulders/Abs/Calves

  • Shoulder Dumbbell Press 3 x 10
  • Lateral Dumbbell Shoulder Press 3 x 10
  • Seated Bent-Over Rear Laterals 3 x 10
  • Abs Circuit 20 min

Friday: Back/Calves

  • Wide Grip Pull Ups 2 x Failure
  • Weighted Wide Grip Pull Ups 2 x Failure
  • Pull Ups 3 x Failure
  • Chin Ups 3 x Failure
  • Wide Grip Cable Row 4 x 8
  • Wide Grip Lat Pulls 3 x 8
  • Wide Grip Bent-Over Barbell Row 3 x 8
  • T-Bar Row 3 x8
  • Dumbbell Back Fly 3 x 8
  • Cable Back Fly 3 x 8-12

Saturday: Chest/Abs

  • Incline Barbell Chest Press 4 x 6-8
  • Incline Dumbbell Chest Press 4 x 8-10
  • Incline Smith Machine Chest Press 6 x 8
  • Seated Incline Cable Chest Fly 5 x 8-10
  • Standing Cable Fly into Push Ups 9 x 8-10
  • Flat Bench Barbell Press into Push Ups on Medicine Ball 3 x 20-30
  • Wide Elbow Dips 3 x Failure

Sunday: Quads

  • Bike Warm Up
  • Heavy Leg Extensions 3 x 8
  • Leg Extensions 3 x 13
  • Leg Press 5 x 30-40
  • Single Leg Press 3 x 10
  • Incline Leg Press 4 x 8
  • Vertical Press-Smith Machine 4 x 30
  • Leg Extensions 2 x 20
  • Leg Extensions 3 x 21s
  • Single Leg Extensions 3 x 10-12
  • Leg Extension 1 x Failure