New Mens Daily Trainer

By Anthony Kukovica

Time to Reach Your Apex!

 

Monday: Legs/Shoulders/Abs

  • Squats 4 x 8-12
  • Front Squats 3 x 10-12 (Superset)
  • Leg Extensions 3 x 10-12
  • Romanian Deadlifts 3 x 10-12 (Superset)
  • Leg Curls 3 x 10-12
  • Standing Calf Raises 5 x 15-20
  • Seated Dumbbell Overhead Press 4 x 10 (Superset)
  • Seated Dumbbell Lateral Raises 4 x 10
  • Hanging Leg Raises (ankles to hands) 4 x 10
  • Russian Twists with 25lbs plate 3 x 20
  • Cable Rope Crunches 3 x 30

Tuesday: Back/Biceps/ Abs

  • Pull Ups 4 x 15
  • Pendlay Rows 4 x 10-12 (Superset)
  • Seated Cable Row 4 x 10-12
  • One-Arm Dumbbell Rows 4 x 10-12
  • Behind the Neck Pulldowns 4 x 10-12 (slow and controlled)
  • Dumbbell Pullovers 4 x 10-12 (Superset)
  • Wide Straight Arm Pulldowns 4 x 10-12
  • Barbell Curls 3 x 10 (Triple Drop Set)
  • Decline Reverse Crunches 4 x 20

Wednesday: Shoulders/Abs

  • Behind the Neck Press 4 x 10-12 (Only go down to top of ears)
  • Dumbbell Lateral Raises 3 x 10-10-10 (Triple Drop Set)
  • Barbell Front Raises 4 x 10 (Superset)
  • Bent-Over Dumbbell Rear Fly’s 4 x 10
  • Seated DB Shrugs 5 x 25 (feet up in the air not touching the ground)
  • 3 sets of 3 part ab medley (20 reps per exercise)

Thursday: Chest/Triceps

  • Dumbbell Flat Bench Press 4 x 20-15-15-12 increase weight each set
  • Incline Smith Machine Press 4 x 12 reps (Superset)
  • Decline Barbell Press 4 x 12 reps (try not to drop weight for each set)
  • Incline Dumbbell Fly’s 4 x 20 (superset)
  • Cable Fly’s at chest height 4 x 12
  • Overhand Cable Bar Press downs 3 round of 10-10-10 (Triple Drop Set)
  • Overhead Rope Triceps Extension- 4 x 12
  • Deadmill sprints

Friday: Arms

  • Dumbbell Hammer Curls 4 x 15
  • Overhand Barbell Bicep Curls 4 sets of 12 reps superset with Underhand Barbell Bicep Curls 4 sets of 12 reps (rest 30 seconds)
  • Machine Preacher Curls- 4 rounds of 3 Drop sets, 12 reps, drop down 10 lbs do 10 more reps, drop 10 lbs and perform 10 more reps (4x)
  • One-Arm Dumbbell Preacher Curls 3 x 10-12
  • Overhand Single arm Cable Tricep Extensions 4 sets of 12 reps each arm superset with Underhand Cable Triceps Extensions 4 sets of 12 reps each arm
  • Cable Lying Skull Crushers with bar- 20 reps with drop set of 10 reps immediately after set (rest 60 seconds after both sets) (4 rounds)
  • One-Arm Cable Kickbacks 4 x 10-12
  • Tricep Dips 4 sets until Failure (assisted if necessary- shoot for 15-20)
  • Battle Ropes

Saturday: Delts/ Traps

  • Seated DB Lateral Raises- 3 minutes without stopping (1 set)
  • Standing Barbell Upright Rows- 2 minutes without stopping (1 set)
  • Bent Over DB Rear Dely Fly’s- 1:30 without stopping (1 set)
  • Smith Machine Wide Grip Shrugs- 1 minute without stopping
  • Rest 30 seconds
  • Smith Machine Shoulder width grip Shrugs- 1 minute without stopping (2 sets)
  • Standing Dumbbell Lateral raises 10 sets of 10 reps
  • Ab Wheel 5 x 25
  • Deadmill Sprints

Sunday: Rest

  • Recovery