New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Quads/Hamstrings

  • Wide Stance Squats 3 x 8
  • Narrow Stance Squats 3 x 8
  • Stiff Legged Deadlifts 4 x 8
  • Wide Stance Leg Press 3 x 8
  • Narrow Stance Leg Press 3 x 8
  • Lying Leg Curls 3 x 15-20 (Drop Sets)
  • Leg Extensions 3 x 15-20 (Drop Sets)

Tuesday: Back/Traps/HIIT

  • Deadlifts 3 x 8
  • Bent-Over Barbell Rows 3 x 8
  • Bent-Over V-Bar Rows 3 x 8
  • Cable Rows 3 x 10 (Drop Sets)
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8
  • 10-15 minutes HIIT

Wednesday: Chest/Biceps

  • Flat Barbell Bench Press 3 x 8
  • Incline Barbell Bench Press 3 x 8
  • Dips 3 x 10 (Drop Sets)
  • Flat Dumbbell Fly’s 3 x 12
  • Incline Dumbbell Fly’s 3 x 12
  • Barbell Curls 3 x 12
  • Hammer Curls 3 x 12
  • Cable Curls 3 x 10 (Drop Sets)

Thursday: Shoulders/Triceps/Abs

  • Standing Bent-Over Laterals 3 x 8
  • Barbell Up-Right Rows 3 x 8
  • Side Raises 3 x 10 (Drop Sets)
  • Pec Dec Fly’s 3 x 10 (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Skull Crushers 3 x 12
  • Cable Extensions 3 x 12
  • Overhead Cable Extensions 3 x 12
  • Kneeling Cable Crunches 3 x 12
  • Standing Cable Crunches 3 x 12
  • Weighted Leg Raises 3 x 12

Friday: Back/Traps

  • Wide Grip Pull Ups 3 x 12
  • Wide Grip Pulldowns 3 x 12
  • Close Grip Pulldowns 3 x 12
  • Machine Pulldowns 3 x 12
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8

Saturday: Shoulders/Calves/HIIT

  • Military Dumbbell Press 3 x 8
  • Reverse Pec Dec (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Side Raises 3 x 10 (Drop Sets)
  • One-Arm Seated Cable Crossovers 3 x 12
  • Standing Calf Raises 3 x 50
  • Seated Calf Raises 3 x 50 (Drop Sets)
  • 10-15 minutes HIIT

Sunday: Rest

    • Recovery