New Men’s Daily Trainer

Monday: Chest/ Back

Flat dumbell press: 4 sets 12 reps

Flat bench dumbell flies: 4 sets 12 reps

Chinups: 4×15

Deadlift: 5×5

Wide grip barbell rows overhand grip: 5×12

Narrow grip cable rows: 5×16

Abs: 4 sets of 3 part Ab Medley (20 reps each exercise)

 

Tuesday: Shoulders

Dumbell lateral raise: 4×15

Dumbell shoulder press: 4×12

Straight bar front raise: 4×12

Rear delt machine flies: 4×12

Abs: 4 x20 Ab wheel, 4 x 25 decline sit ups

 

Wednesday: Legs

Leg extensions: 5×15

Barbell squat: 8×12

Leg press: 5×16

Straight leg deadlift: 5×8

Weighted walking lunge: 5 sets by 30 feet

Standing calf raise 4×20, Seated calf raise 4×20

 

Thursday: Arms

Straight bar curls 8×12

Heavy Hammmer curls 4×12

Preacher curls 4×12

Rope curls 4×20

Lying skull crushers 4×12

Close grip bench press 4×12

Tricep pushdown 4xfailure (no less than 15)

Abs: 4×20 Hanging Leg raises, 3 Planks until failure

 

Friday: Chest/ Back

Incline bench press: 15/15 (warmup sets) then 4 sets 12 reps

Incline dumnbell press: 4 sets 12 reps

Incline bench dumbell chest flies: 4 sets 12 reps

Flat bench press: 3 sets 25 reps

Deadlift 5×5

Barbell rows underhand grip: 5×12

Wide grip pulldowns: 5×16

Abs: 4 sets of 3 part ab medley (20 reps per exercise

 

Saturday: Legs

Leg extesions: 5×20

Barbell squat: 10×10

Barbell bench stepups: 4×12 each leg

Straight leg deadlifs 4×8 (heavy)

Donkey calf raise 5xfailure (no less than 15)

Abs: 4×25 russian twists, 4×20 rope crunches

 

Sunday: Arms

Straight bar curls 8×12

Heavy Hammmer curls 4×12

Preacher curls 4×12

Rope curls 4×20

Lying skull crushers 4×12

Close grip bench press 4×12

Tricep pushdown 4xfailure (no less than 15)

Abs: 4×20 ab wheel, 4×25 decline sit ups