New 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: 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