New Women’s Daily Trainer

 

Another week to Reach Your APEX!!

Monday: 45 second rest between sets

1) Leg press 5 sets of 20

2) reverse facing hack squat 5 sets of 12

3) barbell squats 5 sets of 15

4) Incined bench press 5 sets of 8

5) Wide grip assisted chin-ups 5 sets 15 reps

6) Decline bench situps 5 sets 15 reps

 

Tuesday: 45 seconds rest between sets

  1. Seated Dumbbell Lateral Raises 1 set for 3 minutes without stopping, if you fail grab lighter dumbbells immediately
  2. Seated Stott Shoulder Press- 1 set for 2 minutes
  3. Standing Barbell Upright Rows- 1 set for 90 seconds
  4. Barbell Front Raises- 1 set for 60 seconds
  5. Seated Machine Shoulder Press- 1 set for 30 seconds
  6. Standing dumbbell lateral raises- 6 sets of 15 reps
  7. Rope Face Pull- 6 sets of 12 reps
  8. 5 sets of 20 decline reverse crunches

 

 Wednesday: 45 seconds rest between sets 

  1. Pull ups (assisted if necessary) 5 sets of 15 reps
  2. Wide Grip Cable Rows- 4 sets of 20 reps drop set 12 reps after each set
  3. Close Grip Lat-Pulldowns 4 sets of 15 reps superset with Dumbbell Lat Pullovers 4 sets of 15 reps
  4. Rack Pull Deadlifts- 4 sets of 20 reps
  5. Close Grip Cable Rows- 4 sets of 12 reps superset with Bent Over Dumbbell Rows- 4 sets of 20 reps
  6. 4 sets of 3 part ab medley

 

Thursday: 45 seconds rest between sets

  1. 10 deadmill sprints
  2. Leg Extensions- 5 sets of 15 reps
  3. Barbell Back Squats (shoulder width stance) 4 sets of 12 reps
  4. Barbell Walking Lunges- 4 sets of 24
  5. Barbell Bridges- 4 sets of 15 reps
  6. 15 minutes of jump rope
  7. 4 sets of 25 decline sit ups
  8. 4 sets of 25 ab wheel

Friday: 45 seconds rest between sets

  1. Rope Tricep Press down- 4 sets of 20 reps
  2. EZ- Curl Bar Skull Crushers on Incline Bench- 4 sets of 15 reps superset with Wide Grip EZ- Curl Bar Curls 4 sets of 20 reps
  3. Seated Dumbbell 90 degree curls- 4 sets of 15 reps
    1. Seated on a bench hold the dumbbells palm up right above you knees and from there perform a bicep curl bringing the dumbbells up to your deltoids. Be sure not to move your elbows or rock your back
  4. Single Arm underhand tricep pulldown- 4 sets of 15 reps each arm superset with diamond push ups until failure
  5. Barbell Drag Curls- 4 sets of 15 reps superset with Overhead Tricep Extensions 4 sets of 15 reps
  6. 3 sets of 3 part ab medley
  7. 10 dead mill sprints

 

 

Saturday: 60 seconds rest between each)

  1. 4 sets of 30 Push ups
  2. Barbell Incline Bench Press 6 sets of 10 reps superset with 20 crunches
  3. Dumbbell Flat Stot Press- 4 sets of 20 reps
    1. Stot Press- You start with both dumbbells fully extended, lower one arm until your elbow bends to 90 degrees then extend and press the dumbbell up from you chest until your arm is fully extended all while the other arm continues to be held at an extended point remaining still. Now alternate and repeat the process with your opposite arm while keeping the original arm extended and still.
  4. Cable Chest flys- 3 sets of 15 reps superset with Flat dumbbell Fly’s 3 sets of 15 reps
  5. Elevated Close Grip Barbell Push Ups- 4 sets of 20 reps superset with butterfly chest press 4 sets of 12 reps
  6. 5 sets of 20 decline verse crunches

Sunday: Fat burning 1,000 rep workout

 

  1. 100 reps bench press with half of your body weight on the bar
  2. 100 reps assisted pull ups
  3. 100 reps barbell squats half body weight on the bar
  4. 100 reps crunches
  5. 100 reps push-ups
  6. 100 reps deadlifts with your total body weight on the bar
  7. 100 reps leg raises
  8. 100 yards of bear crawls
  9. 100 burpees
  10. 10 minutes of jump rope