Mens Daily Trainer

Another week to Reach Your APEX!!

  • Monday: Chest/Biceps

    • Incline Dumbbell Press 4×10 + 1 drop set to failure
    • Flat Bench Press with Close Grip 3×10
    • Cable Crossovers 4×10 + 1 drop set to failure
    • Pull Over 3×10
    • Barbell Curls 3×10 + 1 drop set to failure
    • Cable Machine Curls 3×10
    • Hammer Curls 3×12

    Tuesday: Shoulders/Triceps

    • Smith Machine Shoulder Press 4×10
    • Standing Side Lateral 4×10
    • Wide Grip Upright Rows 3×10 + 1 drop set to failure
    • Standing Rear Laterals 4×10
    • Rear Lateral Machine 3×10
    • Triceps Push Downs 4×10
    • Reverse Grip Push Downs 3×12
    • Dumbbell Tricep Extensions 3×10
    • Push Ups 2x failure

    Wednesday: Legs

    • Leg Extension 5 x 20-30
    • Squats 4 x 10-12
    • Leg Press 3 x 10-12
    • Lunges 3 x 10-12
    • Deadlifts 3 x 10-12
    • Leg Curls 3 x 12 (Triple Drop Sets)
  •  Thursday: Back

    • Wide Grip Pull Ups 4x failure
    • Lat Pull Downs behind the neck 4×10
    • Cable Rows4x10 + 1 drop set to failure
    • Barbell Rows 3×10 + 1 drop set to failure
    • One Hand Dumbbell Rows 4×10
    • Hyper extensions 4 sets

    Friday: Legs

    • Lying Hamstring Extensions 4×12 + 1 drop set to failure
    • Standing 1 Leg Hamstring Extensions 4×12
    • Leg Press Machine 4×10 + 1 drop set to failure
    • Smith Machine Squats 4×10
    • Leg Extensions 3×12
    • Standing Calf Raises 4×12

    Saturday: Chest/ Shoulders

    • Incline DB Bench Press 4 x 10-12
    • Barbell Bench Press 4 x 15
    • Dumbbell Incline Fly 4 x 10-12
    • Decline Smith Machine Bench Press 3 x 10-12
    • A1: Machine Fly 3 x 10-12
    • A2: Lateral Raises 5 x 12
    • Dumbbell Shoulder Press 4 x 10-12
    • A1: Front Raise 3 x 10-12
    • A2: Smith Machine Press 3 x 10-12

    Sunday: HIIT Cardio

  • 1000 meters on the rower (10- 100m sprints) rest 45 seconds in between