New Mens Daily Trainer

Time to Reach Your Apex!

Monday: Chest

1) 6×15 high to low cable chest flies (.20 rest)
 
2) Dumbbell Crazy 8’s chest press superset. 8 reps incline, 8 reps flat. (.30 rest) 8 rounds
 
3) Chest press Machine: 5×12 (.20 rest)
 
4) Crazy 7 Bicep DB Curls: 5 rounds, only .20 rest between rounds
   7 reps with 30 lbs dumbbells
   7 reps with 25 lbs dumbbells
   7 reps with 20 lbs dumbbells (drop set them, this is all one set use different weights if necessary)
 
5) 5 rounds of 3 part ab medley
 
6) 10 deadmill sprints

Tuesday: Back

1) 5×15 chinups (assisted if needed)

2) -Heavy deadlift 5×6-8, superset pull-ups between each set of deadlifts 5×10 (30 seconds between sets

3)
– Barbell bentover rows 10 reps
(5 sets) .30 rest

4) Tri set
-Standing wide grip t-bar row 15 reps
-Inside grip 10 reps
(5 sets) .30 rest

5) Finisher
– Wide grip pulldown 7 sets 12 reps, 15 second between sets

6) 8 deadmill sprints (20 seconds on, 40 seconds rest)
Abs: 4×25 ab wheels, 4×25 decline bench situps, 4×20 ankles to hands

Wednesday: Legs

1) 5×15 leg extensions: Point the toes down (30 seconds between sets)

2) Superset
– Athletic stance barbell squat: 5×12
– Standing calf raise of 20 reps at conclusion of squat set with bar on shoulders
(6 sets)

3) Super set
-Strait leg deadlift (hamstrings) 8 reps heavy
-Single leg RDL 8 reps
(4 sets)

4) Calves
On leg press do 20 heels in, 20 heels out, 20 feet strait ahead
(5 sets)

5) 8 deadmill sprints (20 seconds on, 40 seconds rest)

6) 3 rounds of 3 part ab medley

Thursday: Shoulders

1) 5×15 seated dumbbell lateral raise
(5 sets)

2) Tri set
-Chest on incline bench rear delt flies 15 reps
-Prone position strait bar front raise 12 reps
-Seated dumbell lateral raise 12 reps (heavy)
(4 sets)

3) Slow negative arnold press 5 sets 10 reps, focus on contraction of front delt

4) Wide grip strait bar shrug 8 reps, superset shoulder grip shrug 8 reps
(5 sets)

5) 10 deadmill sprints (20 seconds on, 40 seconds rest)
Abs: 5 sets of 3 part ab medley 

Friday: Legs

1) 5×15 leg extensions

2) sets of 20/15/12/12/10/8/5/5 barbell squats in athetic stance, toes pointed at 10 and 2

3) reverse facing hack squat, feet wide, toes pointed out 5 sets 15 reps

4) Stiff legged deadlift with straight bar 5 sets 8 reps

5) Seated calf raise 6 sets 15 reps

Saturday: Arms

1) 5 sets 15 reps hi to low cable flies

2) 10 sets 10 reps inclined bench dumbbell press

3) 5 sets 12 reps inclined bench dumbbell press with thick resistance bands, see in video library for explanation

4) 3 sets 8 reps flat bench alternating dumbbell press, immediately drop to floor and do 12 clap pushups, then drop to knees and do 8 more clap pushups

5) 45 seconds rest between sets (use occlusion bands)


1) Straight bar bicep curls 4 sets 15 reps

2) Tricep puhsdowns 4 sets 15 reps

3) Bicep hammer curls 4 sets 17 reps

4) Overhead tricep rope extension 4 sets 25 reps

Sunday: Rest Day