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