New Mens Daily Trainer

 

Another week to Reach Your APEX!!

 

Monday: Push day

Circuit 1

  • DB Incline Press 20 reps
  • DB Standing Shoulder Press 20 reps
  • Close Grip Push-ups failure
  • Standing Isolated Oblique Contractions 10 each side

Repeat 4x with no rest between sets

Circuit 2

  • Cable Fly 20 reps
  • DB Lateral Raise 20 reps
  • KB Oblique Slashers 15 reps each side
  • Side Prone Oblique Twist 15 reps each side

Repeat 4x with no rest between sets

Circuit 3

  • Depth Push-ups failure
  • Clean and Press 20 reps
  • Cable Crunches 20 reps
  • Isolated Accordion Crunches 15 reps

Repeat 4x with no rest between sets

Tuesday: Pull Day

Circuit 1

  • Single Arm Cable Pull Down 15 reps each side
  • Single Arm DB Preacher Curl 15 reps each side
  • Standing Isolated Oblique Contractions 10 each side
  • Decline Sit-up with Oblique Twists 15 reps

Repeat 4x with no rest between sets

Circuit 2

  • Standing Single Arm Cable Low Row 15 reps each side
  • Rope Cable Bicep Curl 20 reps
  • DB Standing Alternate Bicep Curls 20 reps
  • Lying Cable Upright Rows 20 reps
  • Cable Torso Twist 15 reps each side

Repeat 4x with no rest between sets

Circuit 3

  • Seated Machine Row (wide-grip) 20 reps
  • Hammer Curl 20 reps
  • Swiss Ball Circular Crunch 15 reps each way
  • Alternating Abdominal Jack Knife 20 reps each side

Repeat 4x with no rest between sets

Wednesday: Lower Body

Circuit 1

  • Smith Machine Back Squats 15 reps
  • Squat Jumps 15 reps
  • DB Stiff Leg Deadlifts 15 reps
  • Single Leg Standing Calf Raise 20 reps each

Repeat 4x with no rest between sets

Circuit 2

  • Leg Press 15 reps
  • Lying Leg Curl 15 reps
  • Leg Extensions 15 reps
  • Swiss Ball Hamstring Curl 15 reps

Repeat 4x with no rest between sets

Thursday: Cardio

  • 30 mins HIIT cardio

Friday: Push Upper Body

Circuit 1

  • Incline Smith Machine Press 15 reps
  • Reverse Grip Barbell Shoulder Press 15 reps
  • Overhead Cable Tricep Extensions 15 reps

Repeat 4x with no rest between sets

Circuit 2

  • Pec Dec 15 reps
  • Dumbbell Shoulder Fly’s 15 reps
  • 1 Arm Cable Tricep Kickback 15 reps each

Repeat 4x with no rest between sets

Circuit 3

  • Decline Chest Fly’s 15 reps
  • Seated Dumbbell Lateral Fly’s 15 reps
  • TRX Tricep Skullcrushers failure

Repeat 4x with no rest between sets

Circuit 4

  • DB Shoulder Press 15 reps
  • Bent Over Dumbbell Reverse Lateral Raise 15 reps
  • Front Deltoid Raise (with bands) 15 reps

Repeat 4x with no rest between sets

Saturday: Pull Upper Body Workout

Circuit 1

  • Lat Pulldowns 15 reps
  • Concentration Curls 15 reps ea
  • Decline Twisting Sit-ups 20 reps
  • Lying Toe Touches 20 reps

Repeat 4x with no rest between sets

Circuit 2

  • Close Grip Pulldown 15 reps
  • Incline Hammer Curls 15 reps
  • Decline Bench Leg Lifts (negatives) 20 reps
  • Cross Crunch 20 reps each side

Repeat 4x with no rest between sets

Circuit 3

  • Seated Cable Row with Straight Bar 15 reps
  • Twisting Dumbbell Curls 15 reps
  • V-ups 20 reps
  • Straight Leg Lifts 20 reps
  • Pilates Roll Ups 15 reps

Repeat 4x with no rest between sets

Sunday: Lower body

Circuit 1

  • Single Leg Press 15 reps
  • Sit to Power Jump 20 reps
  • Single Leg Seated Hamstring Curl 15 reps
  • Seated Calf Raises 20 reps

Repeat 4x with no rest between sets

Circuit 2

  • Weighted Step Ups 15 reps each leg
  • Walking Lunges 15 reps each leg
  • Speed Squats 30 reps as fast as possible
  • DB Stiff Leg Deadlifts 15 reps

Repeat 4x with no rest between sets