New Mens Daily Trainer

 

Another week to Reach Your APEX!!

Monday: Legs

  • Squats 12-10-8 reps
  • Leg Press 3×20 reps
  • Leg Extensions 3×20 reps
  • Stiff Leg Deadlifts 12-10-8 reps
  • Hamstring Curl Machine 3×20 reps

Tuesday: Chest

  • Bench Press 12-10-8 reps
  • Chest Press Hammer Strength Machine 3×12 reps
  • Dumbbell Fly’s 15-12-10 reps
  • Incline Chest Press Machine 3×20 reps
  • Cable Machine Fly’s 3 sets to failure

Wednesday : Back

  • Weighted Wide Grip Pull Ups 12-10-10 reps
  • Lat Pull Down 12-10-8 reps
  • T-Bar Rows 12-10-8 reps
  • Underhand Lat Hammer Strength Machine 20-15-12 reps
  • Dumbbell Rows 12-10-8 reps

Thursday: Shoulders

  • Dumbbell Press 12-10-8 reps
  • Single Arm Lateral Raises (Heavy) 3×20 reps
  • Side Lateral Raises 3×10
  • Rear Lateral Raises (Seated) 3×10
  • Rear Delt Reverse Fly’s 3×20 reps

Friday: Abs/Calves

  • Seated Leg Raises 7×15 reps
  • Hammer Strength Calf Machine 3×20 reps
  • Donkey Calf Raise Machine 12-10-8 reps
  • Smith Machine Calf Raises 12-10-8 reps

Saturday: Arms

  • Dumbbell Curls 4×15
  • Dumbbell Kickbacks 4×15
  • Barbell Preacher Curls 3×15
  • Barbell Skull Crushers 3×15
  • One Arm Cable Curls 4×12
  • Tricep Push Downs with Rope 4×20

Sunday: Off

  • Cardio- 15 deadmill sprints (15 second sprint/ 30 second rest)