Women’s Daily Trainer

Womens Daily Trainer

 

Another week to Reach Your APEX!!

Monday: Legs

  1. Barbell Back Squat (2 warm up sets) 5 sets of 5 reps ( heavy- up to 3 min rest in-between sets)
  2. Sumo Deadlifts- (2 warm up sets) 3 sets of 8 reps (90 seconds rest)
  3. Barbell Lunges- 3 sets of 8 reps each leg (60 seconds rest)
  4. Prone Leg Curls- 8 sets of 8 reps (30 seconds rest)
  5. Calf Raises on Leg Press- 3 sets of 30 reps (45 seconds rest)Deadmill Sprints: 10 sprints total 15 seconds sprinting with the treadmill off, then rest for 45 seconds in-between intervals

Abs: 4 x 25 Ab wheels

Tuesday: Push

  1. Barbell Bench Press 5×5 (Go Heavy, 3 mins + rest)
  2. Superset
    1. Dumbbell Shoulder Press 3 x 12 (90 seconds rest)
    2. Incline Bench Press- 3 sets of 12 reps (90 seconds rest)
  3. Superset
    1. DB Lateral Raise- 3 x 12 reps (90 seconds rest)
    2. Arnold Press- 3 x 12 reps
  4. DB Chest Fly’s 3 x 15 (90 sec rest)
  5. EZ Bar Skull Crushers 4 x 12 (90 sec rest)
  6. Cable Rope Pushdown 8 sets of 8 reps (90 seconds rest)

Abs: 3 sets of 3 part ab medley (20 reps of each part)

Wednesday: Pull

  1. T-Bar Rows 5 x 6 (3 min rest)
  2. Superset
    1. Lat-Pulldowns 3 sets of 12 reps
    2. Rear Delt Fly’s 3 sets of 12 reps (90 sec rest)
  3. Superset
    1. Barbell Row’s 4 x 10
    2. Underhand Barbell Row’s 4 x 10
  4. Straight Bar Curls 3 sets of 12 reps
  5. Up & Down Rack Dumbbell Rows 10 x 8 reps each arm on each weight (increase weight first 5 sets, decrease back down 5 more sets)(no rest between sets)

Cardio: Row Sprints

500M (90 sec rest)
400M (80 sec rest)
300M (70 sec rest)
200M (60 sec rest)
100M (45 sec rest)
400M to finish
Abs: Standing Rope Crunches 5 x 20, 5x 20 decline sit ups

Thursday : Metcon

4 Rounds Total

Max reps in 1 minute of each exercise, no rest between exercises, 2 min rest between rounds

BOX JUMPS

KETTLEBELL SWINGS

SKIPPING (yes skipping)

PUSH UPS

Abs: 4 rounds of:

20 crunches, 20 bicycle crunches, 20 half sits, 20 leg raises, 20 plate twists

Friday: Light Cardio

Exactly what is says, 30 minutes of low intensity cardio of your choice. You can use the cross trainer. Go for a Hike, Swim, Bike etc.

Saturday: Rest Day

Sunday: Legs

  1. Barbell Front Squats (2 warm up sets) 5 sets of 5 reps (3 min rest)
  2. Barbell Stiff Leg Deadlift (2 warm up sets) 3 sets of 12 reps (90 sec rest)
  3. Leg Press 5 sets of 10 reps (90 sec rest)
    1. Superset with Body weight squats- 4 sets of 30 reps
  4. Leg Extensions 8 sets of 8 reps (45 sec rest)
  5. Smith Machine Calf Raise 3 sets of 30 reps (45 sec rest)Deadmills: (This is when the treadmill is turned off and stationary. Hold onto the bar infront and push like a prowler) 10 sprints of 15 seconds (45 sec rest) Time- 10 mins