New Women’s Daily Trainer

 

Another week to Reach Your APEX!!

Monday – Glutes & Hamstrings

  • Reverse Hack Squat 3×15
  • Good Mornings (Light weight) 3×20
  • Sumo Squats 3×15
  • Lying Leg Curl (Single Leg) 3×10 each leg
  • Glute Cable Kick Back & Side Kick 3×10 each side
  • Walking Weighted Lunges 3×20
  • Barbell Glute Bridges 3×10
  • Abductor (Sitting on edge) 3×20
  • Stepper 20 Min

Tuesday – Shoulders

  • Shoulder Press 4×12
  • Face Pulls 3×20
  • Dumbbell Seated Side Lateral Raise 4×12
  • Rope Push Down 4×12
  • Kettle Bell Swings 4×12
  • Cable Rear Delt Fly 3×10
  • Seated Fly’s 1×100

Wednesday – Back & Biceps

  • Lat Pulldowns 4×12
  • Bent Over Rows 4×12
  • Barbell Curls 3×10
  • Dumbbell Curls 3×10
  • Bent Over Two Arm Long Bar Row to failure

Thursday – Legs

  • Calf Press using the Leg Press Machine 3×20
  • Smith Machine Pistol Squats 3×10 (each leg)
  • Lying Leg Curls with Dumbbell 3×12
  • Standing Calve Raises 3×10
  • Seated Leg Extensions 4×15
  • Dumbbell Sumo Squats 3×12
  • Barbell Glute Bridges 3×10
  • Stair Master 20 Min

Friday – Abs & Cardio

  • Cable Crunches 3×15
  • Lying Leg Raises To Failure
  • Cable Reverse Crunches 3×10
  • Stair Master 30 Min

Saturday – Shoulders

  • Shoulder Press 4×12
  • Face Pulls 3×20
  • Dumbbell Seated Side Lateral Raise 4×12
  • Rope Push Down 4×12
  • Cable Rear Delt Fly 3×10
  • Seated Military Press 3×15
  • Seated Rear Delt Fly’s 1×100

 

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