New Mens Daily Trainer

 

Another week to Reach Your APEX!!

Monday – Back/Abs

  • Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
  • Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
  • Single Arm Dumbbell Rows 4 Sets X 15 Reps
  • Seated Close Grip Rows 4 Sets X 15 Reps
  • Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
  • Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
  • Hanging Leg Raises 3 Sets X Failure
  • Ab Wheel Rollouts 3 Sets X Failure
  • Swiss Ball Pikes 3 Sets X Failure
  • Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

  • Barbell Military Press 10 Sets X 10 Reps
  • Shrugs 10 Sets X 10 Reps
  • Close Grip Dumbbell Press 3 Sets X 12 Reps
  • Dumbbell Lateral Raises 3 Sets X 12 Reps
  • Cable Cross Overs 3 Sets X 20 Reps

Wednesday – Quads/Hamstrings

  • Leg Extensions 5 Sets X 25 Reps
  • Squats 5 Sets X 12 Reps
  • Dumbbell Split Squats 5 X 10 Reps Each Leg
  • Leg Press 5 Sets X 20 Reps
  • Walking Lunges 3 Sets X 50 Steps
  • Stiff Leg Deadlifts 5 Sets X 8 Reps
  • Standing Single Leg Curl 5 Sets X 8 Reps
  • Reverse Barbell Lunges 5 Sets X 12 Reps
  • Lying Leg Curls 5 Sets X 10 Reps

Thursday – Biceps/Triceps

  • EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
  • EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
  • Tricep Dips 4 Sets X 12 Reps
  • Incline Bicep Curls 4 Sets X 12 Reps
  • Lying Triceps Skull Crushers 4 Sets X 12 Reps
  • Close Grip Bench Press 3 Sets X 12 Reps
  • Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
  • Cable Rope Curls 3 Sets X Failure
  • Cable Rope Tricep Push Down 3 Sets X Failure

Friday – Chest

  • Cable Fly’s 4 Sets X 20 Reps
  • Incline Dumbbell Chest Press 5 Sets X 12 Reps
  • Weighted Chest Dips 5 Sets X 12 Reps
  • Incline Dumbbell Fly’s 5 Sets X 12 Reps
  • Decline Chest Press 3 Sets X 12 Reps
  • Press Ups 3 X Failure
  • Cable Fly’s 2 X Drop Sets

Saturday – Quads/Hamstrings

  • Leg Extensions 5 Sets X 25 Reps
  • Squats 5 Sets X 12 Reps
  • Dumbbell Split Squats 5 X 10 Reps Each Leg
  • Leg Press 5 Sets X 20 Reps
  • Walking Lunges 3 Sets X 50 Steps
  • Stiff Leg Deadlifts 5 Sets X 8 Reps
  • Standing Single Leg Curl 5 Sets X 8 Reps
  • Reverse Barbell Lunges 5 Sets X 12 Reps
  • Lying Leg Curls 5 Sets X 10 Reps

Sunday: 1,000 rep workout

  • 100 reps bench press with half of your body weight on the bar
  • 100 reps assisted pull ups
  • 100 reps barbell squats half body weight on the bar
  • 100 reps crunches
  • 100 reps push-ups
  • 100 reps deadlifts with your total body weight on the bar
  • 100 reps leg raises
  • 100 yards of bear crawls
  • 100 burpees
  • 10 minutes of jump rope