New Men’s Daily Trainer

Time to Reach Your Apex!

  • Monday: Shoulders/abs

    • Seated Dumbbell Shoulder Press 4 Sets 12-15 Reps
    • Seated Lateral Side Raises 4 Sets 12-15 Reps
    • Standing Barbell Front Raise 4 Sets 12-15
    • Reverse Pec Dec 4 Sets 12-15 Reps
    • Dumbbell Side Lateral Raise, Drop Set 10kg, 8kg, and 6kg 12 Reps on each (x3)
    • Machine Seated Crunches 1 Set, 100 Reps
    • Lying Leg Raisers 1 Set, 30 Reps
    • Side Crunches, 1 Set, 50 Reps

    Tuesday: Back

    • Lat Pull Down Wide Grip, 4 Sets 12-15
    • Lat Pull Down Close Grip, 4 Sets, 12-15 Reps
    • Bent Over Barbell Rows, 4 Sets, 12-15 Reps
    • Seated T-bar Rows, 4 Sets, 12-15 Reps
    • Seated Machine Pull Over, 4 Sets 12-15 Reps
    • Hyper Extensions, 3 Sets, 15-20 Reps

    Wednesday: Quads/hamstrings

    • Leg Extension’s, 5 Sets, 12-15
    • Squats, 4 Sets, 10-12 Reps
    • Leg Press, 4 Sets, 12-15 Reps
    • Walking Lunges Holding 25kg Plates, 3 Sets
    • Seated Hamstring Curls, 4 Sets, 12-15 Reps
    • Lying Leg Curls, 4 Sets, 12-15 Reps

    Thursday: Chest/calves

    • Incline Dumbbell Press, 4 Sets, and 8-12 Reps
    • Flat Bench, 4 Sets, 8-10 Reps
    • Incline Fly’s, 4 Sets, 8-12 Reps
    • Cable Fly’s Super Set with Push Ups, 4 Sets
    • Seated Calf Press, 4 Sets, 12-15 Reps
    • Leg Press Calve Press, 100 Reps

    Friday: Arms

    • Rope Pull Downs, 5 Sets, 10-12 Reps
    • Skull Crushers, 4 Sets, 10-12 Reps
    • Single Arm Dumbbell Kickbacks, 4 Sets, 12-15 Reps
    • Weighted Dips, 4 Sets, 10-12 Reps
    • Seated Incline Dumbbell Curls, 4 Sets, 10-12 Reps
    • Single Arm Preacher Curls, 4 Sets, 10-12 Reps
    • Two Arm Cable Curl, 4 Sets, and 12-15 Reps

    Saturday: 1000 Rep

    • 100 reps of Barbell Bench Press (half of your body weight) 
    • 100 Barbell Squats- Use ¾ of your body weight (135 lbs)
    • 100 pull ups
    • 100 crunches
    • 100 Rope Curls
    • 100 Bench Dips
    • 100 Ab Wheel
    • 100 push ups
    • 100 box jumps
    • 100 Body Row’s

    Sunday: Rest/ Steady State Cardio

    • Recovery day, feel free to implement 30 minutes of aerobic cardio or 20 minutes of HIIT