Mens Daily Trainer

Another week to Reach Your APEX!!

  • Monday: Chest/Biceps

    • Incline Bench Press 4 x 10
    • Machine Fly’s 4 x 15
    • Cable Crossovers 4 x 15
    • Cable Pullovers 4 x 12
    • Flat Bench Dumbbell Press 5 x 12/10/10/10/8
    • Hammer Curl 5 x 12/10/10/10/8
    • EZ-Bar Curls 4 x 10
    • Concentration Curls 4 x 12
    • Incline Alternate Dumbbell Curls 3 x 15

    Tuesday: Legs

    • Squats 5 x 10/8/6/6/20
    • Barbell Lunges 5 x 8/8/6/6/20
    • Hamstrings Curls 4 x 12
    • Leg Extensions 4 x 12
    • Standing Calf Raises 4 x 25
    • Single Standing Leg Curl 4 x 10
    • Seated Calf Raises 4 x 25

    Wednesday: Back/Triceps

    • Seated Row 4 x 12
    • Underhand Grip Pulldowns 4 x 20
    • Single Arm Pulldowns 4 x 15
    • V-Bar Pulldowns 4 x 15
    • Skull Crushers 5 x 12
    • Rope Pushdowns 4 x 12
    • Bodyweight Skulls 4 x 12
    • Straight-Bar Pulldowns 3 x 20

    Thursday: Shoulder/Traps

    • Military Press 5 x 6
    • Lateral Raises 5 x 20
    • Arnold Press 5 x 6
    • Front Raises 5 x 20
    • One Arm Lateral Raises 4 x 15
    • Face Pulls 4 x 15
    • Dumbbell Upright Rows 4 x 12
    • Shrugs 4 x 15

    Friday: Legs

    • Squats 5 x 10/8/6/6/20
    • Barbell Lunges 5 x 8/8/6/6/20
    • Lying Hamstring Curls 4 x 12
    • Leg Extensions 4 x 12
    • Standing Calf Raises 4 x 25
    • Single Standing Leg Curls 4 x 10
    • Seated Calf Raises 4 x 25

    Saturday: Upper Body

    • Incline Bench Press: 4 x 10
    • Military Press 4 x 6
    • V-Bar Pulldowns 4 x 15
    • Arnold Press 5 x 6
    • Shrugs 4 x 15
    • EZ-Bar Curls 4 x 10
    • Rope Pushdowns 4 x 12

    Sunday: Rest/Outdoors Activity