New Mens Daily Trainer

Time to Reach Your Apex!

    • Day 1: Back

      • Deadlifts 4 x 10/8/8/Failure
      • Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
      • Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
      • Straight Arm Pulldowns 4 x 12-15
      • Dumbbell Rows 4 x 15/12/10/10
      • Machine Rows 3 x 20
      • Hyper Extensions 2 x Failure

      Day 2: Chest/Biceps

      • Incline Dumbell Bench Press 5 x 15/15/12/12/10
      • Smith Machine Bench Press 4 x 12/10/8/8
      • Incline Dumbell Fly’s 3 x 15/12/12
      • Cable Fly’s 3 x 15-12 (Superset)
      • Push Ups 3 x Failure
      • Barbell Curls 3 x 15 (Superset)
      • Reverse Barbell Curls 3 x Failure
      • Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
      • Hammer Curls 2 x 10-8

      Day 3: Hamstrings/Glutes

      • Lying Leg Curls 4 x 15
      • Straight Legged Deadlifts 4 x 15-20
      • Reverse Hack Squat 4 x 15-20
      • Glute Kickbacks 3 x 12-15
      • Leg Extensions 3 x 15
      • Squats 6 x 10-12
      • Leg Press 4 x 40/30/20/10
      • Leg Extensions (Superset) 4 x 15

      Day 4 Shoulders/Triceps

      • Dumbbell Lateral Raises 3 x 15
      • Dumbbell Shoulder Press (Superset) 3 x 12
      • Barbell Front Raise 3 x 12
      • Single Arm Cable (Rear Delts) 4 x 20/15/12/12
      • Upright Rows (Superset) 3 x 15/12/12
      • Rope Face Pulls 3 x 15/12/12
      • Machine Lateral Raises 3 x 15
      • Bench Dips (Superset) 4 x 12-15
      • EZ-Bar Skull Crushers 4 x 12-15
      • Reverse Grip Barbell Skull Crushers 4 x 8-10
      • Single Arm Cable Kickbacks 3 x 12/10/8

      Day 5: Back

      • Deadlifts 4 x 10/8/8/Failure
      • Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
      • Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
      • Straight Arm Pulldowns 4 x 12-15
      • Dumbbell Rows 4 x 15/12/10/10
      • Machine Rows 3 x 20
      • Hyper Extensions 2 x Failure

      Day 6: Chest/Biceps

      • Incline Dumbell Bench Press 5 x 15/15/12/12/10
      • Smith Machine Bench Press 4 x 12/10/8/8
      • Incline Dumbell Fly’s 3 x 15/12/12
      • Cable Fly’s 3 x 15-12 (Superset)
      • Push Ups 3 x Failure
      • Barbell Curls 3 x 15 (Superset)
      • Reverse Barbell Curls 3 x Failure
      • Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
      • Hammer Curls 2 x 10-8

      Day 7: Shoulders/Triceps

      • Dumbbell Lateral Raises 3 x 15
      • Dumbbell Shoulder Press (Superset) 3 x 12
      • Barbell Front Raise 3 x 12
      • Single Arm Cable (Rear Delts) 4 x 20/15/12/12
      • Upright Rows (Superset) 3 x 15/12/12
      • Rope Face Pulls 3 x 15/12/12
      • Machine Lateral Raises 3 x 15
      • Bench Dips (Superset) 4 x 12-15
      • EZ-Bar Skull Crushers 4 x 12-15
      • Reverse Grip Barbell Skull Crushers 4 x 8-10
      • Single Arm Cable Kickbacks 3 x 12/10/8