New Women’s Daily Trainer

 

Another week to Reach Your APEX!!

Monday: Chest/Triceps

  • Flat Bench Press 4 x 8-12
  • Incline Dumbbell Press 4 x 15/12/10/8
  • Cable Crossovers 4 x 15 (high/middle/low)
  • Pec Dec Fly’s 4 x 10-15
  • Rope Cable Pushdowns 4 x 15/12/10/8
  • Rope Overhead Extensions 7 x 10-15 (FST7 workout)
  • Dips 3 x Failure
  • Single Arm Pulldowns 3 x 10-15
  • Dumbbell Kickbacks 4 x 12-15

Tuesday: Shoulders/Abs/Cardio

  • Seated Dumbbell Shoulder Press 4 x 15/12/10/8
  • Single Arm Lateral Raises 4 x 12-15
  • Plated Front Raises 3 x Failure
  • Rear Delt Pec Dec Fly’s 4 x 15/12/10/8
  • Dumbbell Lateral Raises 4 x 10-15 (Superset)
  • Dumbbell Front Raises
  • Hanging Leg Raises 4 x Failure
  • Cable Rope Crunches 4 x 15-20
  • Ab Wheel 4 x 15-20
  • 30 minutes Stepmill (30 seconds work/30 seconds rest)

Wednesday: Glute/Hamstrings

  • Bridges 4 x 15
  • Cable Kickbacks 4 x 12-15
  • Seated Leg Curl 4 x 12-15 (Drop Set)
  • Dumbbell Bulgarian Split Squats 4 x 12-15 (per leg)
  • Machine Kickbacks 3 sets 12-15 (per leg)
  • Stiff Legged Deadlifts 4 x 8-12
  • Lying Leg Curls 4 x 12-15

Thursday: Back/Biceps/Cardio

  • Wide Grip Pulldowns 4 x 15/12/10/8 (Drop Set)
  • Bent- Over Barbell Rows 4 x 8-12
  • Pull Ups 4 x Failure
  • V- Bar Pulldowns 4 x 12-15
  • Seated Rows 4 x 12-15
  • Rack Pulls 4 x 8-12
  • One Arm Dumbbell Rows 3 x 8-12
  • 30 minutes Sprint Intervals Treadmill (1 minute on/30 seconds off)

Friday: Shoulders/Abs

  • Seated Barbell Overhead Press 4 x 8-12
  • Cable Lateral Raises 4 x 12-15 (per arm)
  • High Cable Rope Pulls 4 x 12-15
  • Dumbbell Front Raises 4 x 10-15
  • Dumbbell Rear Delt Rows 4 x 12-15
  • Hanging Leg Raises 4 x Failure
  • Cable Rope Crunches 4 x 15-20
  • Ab Rollouts 4 x 15-20 reps

Saturday: Active Rest

  • 30-35 minutes Light Cardio/Abs

Sunday: Legs (Quad Focused)

  • Narrow Stance Squats 4 x 8-12
  • Leg Extensions 4 x 15 (Superset)
  • Dumbbell Goblet Squats 4 x 15
  • Barbell Walking Lunges 4 x each leg
  • Front Squats 4 x 8-12
  • Narrow Stance Leg Press 4 x 8-12