New Mens Daily Trainer

Time to Reach Your Apex!

Monday: Legs/Abs/Calves

• Lying Leg Curls 5×15
• Barbell Squats 5×10
• Barbell Lunges 4×10
• Leg Extensions 3×15
• Stiff Legged Deadlift 3×10
• Ab Circuit 15 minutes (Various Ab Exercises)
• Standing Calf Raises 4x Dropsets
• Seated Calf Raises 4x Dropsets

Tuesday: Chest/Shoulders

• Incline Dumbbell Press 5×10
• Flat Barbell Press 4×8
• Dumbbell Fly’s 3×15
• Side Lateral Raises 4×10
• Rear Delt Machine 3×15
• Dumbbell Shoulder Press 4×8

Wednesday: Back

• Lat Pull Down 4×10
• Dumbbell Rows 4×10
• Deadlifts 4×6
• Machine Pull Over 4×10

Thursday: Legs/Abs/Calves

• Leg Curls 5×12
• Barbell Squat 4×10
• Leg Press 4×30
• Leg Extension 4×10
• Ab Circuit 15 minutes (Various Ab Exercises)
• Standing Calf Raises 4x Dropsets
• Seated Calf Raises 4x Dropsets

Friday: Chest/Shoulders

• Incline Dumbbell Press 4×10
• Machine Press 4×10
• Pec Deck 4×10
• Side Lateral Raises 4×10
• Bent Over Rear Delt 4×15
• Machine Shoulder Press 4×10

Saturday: Arms/Abs/Calves

• Seated Curls 4×12
• Barbell Curls 5×15
• Rope Extension 5×15
• Skull Crusher 4×10
• Dips 4x Failure
• Ab Circuit 15 minutes (Various Ab Exercises)
• Standing Calf Raises 4x Dropsets
• Seated Calf Raises 4x Dropsets

Sunday: Back

• Chin Ups 4x Failure
• Pull Over 4×10
• Dumbbell Rows 4×10
• Bent Over Rows 4×10