New Mens Daily Trainer

Another week to Reach Your APEX!!

Monday: Chest/abs

  • Flat Bench 5×20-15-12-10-8
  • Incline Dumbbell Press 4×14-12-10-8
  • Incline Cable Fly’s super set with Incline Dumbbell Fly 3×10
  • Machine Bench Press wide grip super set with close grip 3×10
  • Incline Bench Press 10×10
  • Monster Abs 3×20
  • Weighted Cable Sit-Ups 4×20
  • Weighted Cable Reverse Sit-Ups 4×20

Tuesday: Legs/calves

  • Squats 10×10
  • Walking Lunges 3x 30 metres
  • Leg Press 4×10
  • Leg Extensions 3×20
  • Hamstring Curl Machine 4 x15
  • Reverse Cable Hamstring Curls 4×15
  • Seated Machine Calf Raises 5x 20
  • Donkey Calf Raises 5×20

Wednesday: Shoulders/Abs

  • Dumbbell Press 5×15-12-12-10-10-8
  • Side Lateral Raises Drop Sets 4×10
  • Rear Lateral Raises Drop sets 14×4
  • Military Overhead Press 4×10
  • Monster Abs 3×20
  • Weighted Cable Sit-Ups 4×20
  • Weighted Cable Reverse Sit-Ups 4×20

Thursday: Biceps/Triceps/Abs

  • Dumbbell Curls 4×10
  • Preacher Curls 3×10
  • Hammer Curls 4×15
  • Dumbbell Kickbacks 4×12
  • Barbell Skull Crusher 4×10
  • Dumbbell Skull Crusher 4×10
  • Monster Abs 3×20
  • Weighted Cable Sit-Ups 4×20
  • Weighted Cable Reverse Sit-Ups 4×20

Friday: Back/Abs

  • Pull Ups 5x till failure
  • Deadlift 5x 15-12-8-6-2
  • Lat Pull Down 4×10
  • T-bar Rows 4×10
  • Seated Rows 4×10
  • Dumbbell Rows 4×10
  • Monster Abs 3×20
  • Weighted Cable Sit-Ups 4×20
  • Weighted Cable Reverse Sit-Ups 4×20

Saturday: Calves/Abs/Upper Chest

  • Seated Machine Calf Raises 5x 20
  • Donkey Calf Raises 5×20
  • Incline Bench Press 5×10
  • Incline Dumbbell Press 4×10
  • Incline Cable Fly’s 4×10
  • Monster Abs 3×20
  • Weighted Cable Sit-Ups 4×20
  • Weighted Cable Reverse Sit-Ups 4×20

Sunday: Rest day

  • Recovery