Women Daily Trainer

Another week to Reach Your APEX!!

 

 

Monday:

1) 5×15 seated leg curls
 
2) 10×10 athletic stance barbell squats
 
3) 5×15 leg press: Set feet high and wide on the platform to work the glutes and hams
 
4) 3 rounds of 3 part ab medley
 
5) 10 deadmill sprints

Tuesday: 

 

1) Wide grip seated cable rows: Do a heavy set of 6-8 reps, then drop the weight and immediately do 12 more reps. 30 seconds rest. Repeat 5 times
 
2) Wide grip lat pulldowns: Same thing as above
 
3) Regular deadlift for men, Sumo style for women: 6 sets of 6-8 reps
 
4) Bent over barbell rows: 6 sets of 10 reps, in between each set do 10 chin-ups, do assisted chin-ups if needed.
 
5) Stiff leg deadlifts 8 sets of 8 reps
 
6) 10 deadmill sprints!

Wednesday :

  1. 4 sets of 12 Arnold Press superset with 4 sets of 15 reps Dumbbell Lateral Raises superset with 4 sets of 12 reps Front Raises
  2. Upright rows with rope 12/10/8 dropset 15 reps superset with 4 sets of 12 reps dumbbell rear delt flys 
  3. Side Lateral Raises 3 sets of 12 reps (pause for 3 seconds at the top of each rep
  4. Bent Over Cable Rear Delt Fly 4 sets of 15 reps  superset with 4 sets of 12 reps with straight bar front raise
  5. Wide grip barbell shrug 4 sets of 12 reps superset with 4 sets of 20 reps dumbbell shrugs

Thursday:

1) preacher curl machine: don’t fully extend at the bottom. Start 1/4 of way up. Do 5 sets of 15 and superset Tricep pushdowns 5 sets of 15

 
2) inclined bench skull crushers 4 sets of 15, do not let elbows flair, superset seated ez bar curls 4×10, go
Wide grip, let your thighs stop weight at the bottom 
 
3) inclined bench dumbbell curls, keep elbows back. 4 sets 17 reps, superset dumbell skull crushers on inclined bench 4×15
 
4) seated Tricep machine pushdowns. Start with 4 plates on each side, go to failure, drop to 3 plates and go to failure, 2 plates until failure, 1 plays until failure 
 

Friday: 

1) 5×15 cable flies
 
2) 8 floor push ups superset with 8 inclined push ups
 
3) Seated wide chest hammer chest press: 10 sets of 10 reps, in between each set, drop to floor and do 10 clap pushups
 
4) Proper form pull-ups: 10 assisted reps with another assisted set of 10 reps: 5 rounds
 
5) Underhand grip T- bar rows: 8 sets of 8 reps, with a dropset of 10 reps after each set of 8.
 
6) 10 deadmil sprints 

Saturday:

1) DB Front Rauses 5 sets of 15 reps

2) Standing Cable Lateral Raises 5 sets of 15 reps

3) Overhand Barbell Upright Rows 4 sets of 20 reps superset with Seated DB Shoulder Press 4 sets of 20 reps

4) Heavy Barbell Shrugs, 8 sets of 8 reps

5) 5 x 15 seated leg curls

6) 10 x 10 athletic barbell squats

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