New Mens Daily Trainer

Monday:

 

  1. Cable Fly’s 5 sets of 15 reps superset with 15 push ups
  2. Incline Dumbbell Press 4 sets of 20 reps
  3. Incline Dumbbell Fly’s 5 sets of 15 reps superset with Low-to-high Cable Fly’s 5 set of 15 reps
  4. Flat Dumbbell Bench Press 4 sets of 15 reps with feet up on bench
  5. Flat Barbell Bench Press 5 sets of 20 reps
  6. Abs: 4 sets of 3 part Ab Medley (20 reps each exercise)

 

Tuesday:

 

  1. Pull Ups- 5 sets of 15 reps
  2. Barbell Bent over Rows 4 sets of 15 reps superset with Lat-Pulldowns 4 sets of 15 reps
  3. Double Dumbbell Bent over Rows 4 sets of 15 reps
  4. Rope Lat-pullovers 5 sets of  20 reps
  5. Back Extensions 5 sets of 20 reps
  6. Abs: 4 x20 Ab wheel, 4 x 25 decline sit ups

 

Wednesday:

  1. Leg extensions: 5×15
  2. Barbell squat: 8×12
  3. Leg press: 5×16
  4. Straight leg deadlift: 5×8
  5. Weighted walking lunge: 5 sets by 30 feet
  6. Standing calf raise 4×20, Seated calf raise 4×20
  7. Hanging Leg Raises 4 sets of 20 reps

 

Thursday:

 

  1. Smith Machine Shoulder Press 4 set of 15 reps
  2. Cable Lateral Raises 4 sets of 15 reps each arm
  3. Seated Heavy Dumbbell Lateral Raises 5 sets of 10 reps
  4. Proper form Dumbbell Shoulder Press 4 sets of 12 reps
  5. Bent over rear delt Fly’s 4 sets of 15 reps super set Rope Face Pulls 4 sets of 25 reps
  6. Ab wheel 4 sets of 25 reps
  7. Decline Sit ups 4 sets of 25 reps

 

Friday:

  1. Rope Tricep Press downs 5 sets of 15 reps
  2. Seated Dumbbell Curls 4 set sof 15 reps superset with 15 diamond push ups
  3. Crazy 8’s bicep curls on the EZ-Curl Bar with 8 reps at each grip on the bar, start o the inside work your way out wide and back into the middle. 40 reps each set for 4 sets
  4. Overhead Dumbbell Tricep Extensions 4 sets of 15 reps superset with Dumbbell Hammer Curls 4 sets of 15 reps
  5. Straight Barbell Curls 4 sets of 15 reps superset with Dumbbell Tricep Kick Backs 4 sets of 12 reps each arm
  6. Abs: 4 sets of 3 part ab medley (20 reps per exercise

 

Saturday:

  1. Leg extesions: 5×20
  2. Barbell squat: 10×10
  3. Barbell bench stepups: 4×12 each leg
  4. Straight leg deadlifs 4×8 (heavy)
  5. Donkey calf raise 5xfailure (no less than 15)
  6. Abs: 4×25 russian twists, 4×20 rope crunches

 

Sunday:

Fat burning 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