Women’s Daily Trainer

Womens Daily Trainer

Another week to Reach Your APEX!!

Monday:

  1. Kettlebell Squat Front Raises-15 superset with High Box Step Ups- 10 each leg (4 rounds)
  2. Frog Jumps- 20 superset with Spider walks-12 each leg (4 rounds)
  3. Weighted Overhead Walking Lunges- 12 each leg superset Leg extensions-15 (4 rounds)
  4. Smith Machine Squats (below parallel) 6 sets of 10 reps
  5. Overhead wide stance Squats- 12 reps superset reverse back extensions- 15 reps (4 rounds)
  6. 3 sets of 3 part ab medley

Tuesday:

  1. Barbell Deadlifts- 10 sets of 10
  2. Wide Grip Lat-Pull downs- 15 reps superset with Close gripLat-Pull down-12 (4 rounds)
  3. Bent over double dumbbell rows- 12 superset with 30 crunches (4 rounds)
  4. TRX Pull Ups- 15 superset with Close Grip Cable Rows-15 (4 rounds)
  5. Barbell bent over rows- 4 sets of 20 reps
  6. Ab wheel- 4 x 20

 

Wednesday:

  1. Dumbbell seated shoulder press 4 sets of 15 reps
  2. Resistance Band Lateral Raise-15 reps superset Barbell Front Raises- 15 reps (4 rounds)
  3. Alternating wave Battle Ropes- 4 sets of 30 seconds (30 seconds rest)
  4. Barbell Upright Rows-15 superset Dumbbell Upright Rows- 12 reps (4 rounds)
  5. Decline Sit ups- 4 sets of 20 reps
  6. 10 dead mill sprints (15 second sprint/ 45 seconds rest)

Thursday:

  1. Leg extensions- 5 sets of 15
  2. Leg Press- 4 sets of 20 reps Superset Barbell Squats- 4 sets of 10 reps
  3. Frog Jumps 4 sets of 20 (rest 30 seconds)
  4. Lying Leg Curls- 4 sets of 15 reps
  5. High Box Jumps- 4 sets of 15 superset with High Box step ups 4 sets of 10 each leg
  6. 3 sets of 3 part ab medley

Friday:

  1. Push ups- 5 sets of 12 reps
  2. Assisted Pull ups- 4 sets of 15 reps
  3. Incline Barbell Bench Press- 4 sets of 15 reps superset with Bent Over Barbell Rows- 4 sets of 15 reps
  4. Incline Dumbbell Bench Press- 4 sets of 15 reps superset Bent Over Dumbbell Rows- 4 sets of 15 reps
  5. Plank Push ups- 4 sets of 12
  6. Crunches- 6 sets of 30
  7. Leg Raises- 4 sets of 20

Saturday:

  1. Barbell Curls 4 sets of 20 superset with Rope Tricep Extensions-4 sets of 20
  2. Rope Bicep Curls 4 sets of 15 superset with Bench Dips until failure
  3. Overhead Dumbell Tricep Extensions- 4 sets of 20
  4. Dumbbell Tricep Kickbacks 4 sets of 12 each arm superset with Incline Dumbbell Curls- 4 sets of 15 reps superset with Close Push ups- 20
  5. Single Arm Underhand Tricep Pull Downs- 4 sets of 15 each arm
  6. Skull Crushers- 4 sets of 12 reps superset Close Grip Bench Press 4 sets of 20 reps
  7. 10 deadmill sprints

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