New Mens Daily Trainer

By Anthony Kukovica

Time to Reach Your Apex!

 

Monday: Back

  • Hammer Lat Pulldowns 4 x 10-15 (Superset)
  • Rope Pullovers 4 x 10-15
  • Low Back Machine Rows 3 x 10-12 (Superset)
  • Middle Back Machine Rows 3 x 10-12
  • Close Grip Lat Pulldowns 3 x 10-12 (Superset)
  • Single Arm Machine Lat Pulldowns 3 x 10-12
  • Hyperextensions 2 x 15

Tuesday: Chest

  • Pec Deck 3 x 10-15
  • Incline Machine Press 3 x 10-12
  • Flat Machine Press 3 x 10-12
  • Machine Fly’s 3 x 10-12
  • Incline Dumbbell Press 3 x 10-12
  • Decline Machine Press 3 x 10-12

Wednesday: Quads

  • Leg Extensions 4 x 10-15
  • 45° Leg Press 4 x 10-15
  • Smith Machine Squats 3 x 10-15
  • Single Leg Press 3 x 10-15
  • Vertical Leg Press 3 x 10-15

Thursday: Hamstrings/Calves

  • Lying Leg Curls 4 x 10-15
  • Stiff Legged Dumbbell Deadlifts 3 x 10-15
  • Hatch Machine Deadlifts 3 x 10-15
  • High Leg Press 3 x 10-15
  • Calf Press 5 x 10-15
  • Adductor Machine 4 x 10-15

Thursday: Arms/Abs

  • Standing EZ-Bar Curls 4 x 10-15
  • Preacher Curls 3 x 10-15
  • Machine Curls 3 x 10-15
  • Cable Pushdowns 4 x 10-15
  • Skull Crushers 3 x 10-15
  • Machine Extensions 3 x 10-15 (Giant Superset)
  • Leg Raises 3 x 20
  • Knee Raises 3 x 20
  • Machine Sit Ups 3 x 20

Friday: Shoulders/Calves

  • Machine Shoulder Press 3 x10-15
  • Side Lateral Raises 3 x10-15
  • Dumbbell Overhead Press 3 x 10-15
  • Rear Delt Fly’s 3 x 10-15
  • Seated Shoulder Press 3 X Failure
  • Seated Calf Press 5 x 10-20

Saturday: 1000 rep

  • 100 reps of Barbell Bench Press Use half of your body weight)
  • 100 Barbell Squats- Use 3/4 of your body weight
  • 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

  • Recovery