New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/Bicep

  • Incline Smith Press 4 x 15, 12, 10, 10
  • Incline Dumbbell Fly’s 3 x 12-15
  • Flat Barbell Bench Press 3 x 12-15
  • Dips 2 x 12-15
  • Cable Cross Overs 2 x 12-15
  • Straight Barbell Curls 4 x 20, 15, 15, 12
  • Dumbbell Concentration Curls 3 x 12-15
  • Standing Machine EZ Bar Curls 3 x 12-15

Tuesday:  Enjoy your Christmas!!!

Wednesday: Legs/Side Delts

  • Leg Extensions 4 x 20-30
  • Squats 3 x 15-20
  • Walking Barbell Lunges 3 x 150 Feet
  • Lying Leg Curls 5 x 20, 20, 20, 15, 12
  • Seated Dumbbell Side Laterals 5 x 20, 15, 15, 12, 12
  • Dumbbell Upright Rows 3 x 12-15
  • Cable Side Laterals 3 x 12-15

Thursday: Back/Triceps

  • Pull Ups 3 x 15
  • T-Bar Rows (with Olympic Bar) 4 x 10-15
  • Deadlift from Rack 3 x 8-12
  • Barbell Rows (Palms Up) 4 x 10-15
  • Seated Cable Row (Rope) 3 x 15
  • Triangle Bar Press Downs 4 x 12-20
  • Close Grip Bench 4 x 10-15
  • Overhead Dumbbell Extensions 4 x 12-15
  • Dumbbell Kickbacks 3 x 15
  • Rope Press Downs 3 x 15

Friday: Active Rest

  • 30 minutes of aerobic steady state cardio

Saturday: Shoulders

  • Barbell Shrugs 4 x 10-15
  • Dumbbell Shrugs 3 x 12-15
  • Seated Dumbbell Laterals 5 x 12-15
  • Military Press 4 x 12
  • Reverse Dumbbell Fly’s 4 x 12-15
  • Dumbbell Upright Rows 4 x 12-15

Sunday: Legs

  • Stiff Leg Deadlifts with Dumbbells 4 x 15-20
  • Seated Leg Curls 3 x 15
  • Walking Barbell Lunges 3 x 150 Feet
  • Abductors 3 x 40