Women Daily Trainer

Another week to Reach Your APEX!!

Monday: Quads

  • Leg Extension 2 x 15
  • Barbell Squats 3 x 12
  • Smith Machine Sumo Squat 3 x 12
  • Leg Press 6 x 20
  • Step Up Lunges 3 x 12-15

Tuesday: Back

  • Narrow Grip Pulldowns 3 x 12
  • Wide Grip Pulldowns 2 x 15
  • T-Bar Row Machine 3 x 12
  • Single Arm Dumbbell Row 3 x 15
  • Seated Row 4 x 15

Wednesday: Chest/Arms

  • Incline Dumbbell Press 3 x 15
  • Push Ups 3 x 15
  • Cable Crossover 3 x 12
  • Rope Pushdown 3 x 15
  • Overhead Rope Extension 3 x 15
  • Standing EZ-Bar Curl 3 x 15
  • Hammer Curls 3 x 15

Thursday: Hamstrings/Glutes

  • Machine Kick Backs 3 x 12
  • Reverse Barbell Lunges 3 x 12 (Using a 1” Step)
  • Stiff Leg Deadlifts 4 x 10
  • Single Leg Cable Deadlifts 3 x 12
  • Weighted Hip Bridges 4 x 20
  • Seated Leg Curls 3 x 12

Friday: Shoulders

  • Machine Shoulder Press 3 x 12
  • Side Lateral Raise 3 x 12
  • Incline Bench Single Side Lateral 3 x 12
  • Bent-Over Dumbbell Laterals 4 x 12
  • Reverse Cable Laterals 4 x 15

Saturday: Rest Day

Sunday:

1) 100 bodyweight squats

2) 100 pushups (use knees if needed) 

3) 100 ab wheels

4) 100 lateral raises with bands or light dumbbells

5) 100 assisted chin ups

6) 100 low box jumps, think speed

7) 100 regular dips or bench dips

8) 100 plate curls, use a 10, 25, 35 or 45 pound plate with both hands

9) 100 lunges, 75 each leg

10) 100 burpees