New Women’s Daily Trainer

FITmiss

Monday:

  1. Leg Extensions 5 sets of 20 reps
  2. Barbell Squats 5 sets of 20 reps
  3. Front Squat with barbell 4 sets of 10 reps
  4. Glute Ham Raise 4 sets of 20 reps
  5. Box Jumps 4 sets of 12 superset with 30 walking Lunges
  6. Leg Curls 4 sets of 15/12/10/8 reps increase weight each set

 

Tuesday:

  1. Barbell Deadlifts 10 sets of 10 reps
  2. Wide grip lat-pulldowns 4 sets of 20 reps superset with Bent over Barbell Rows 4 sets of 12 reps
  3. Straight arm lat-pulldown with rope 5 sets of 15 reps
  4. Close Grip Cable Rows 4 sets of 12 reps superset with T-Bar Rows 4 sets of 15
  5. 100 pull ups in as few sets as possible
  6. 3 sets of 3 part ab medley

 

Wednesday:

  1. Seated Lateral Raise Machine 4 sets of 25 reps
  2. Hammer Strength Military press 4 sets of 12 reps
  3. Front Barbell Press 4 sets of 10 reps (Seated up right, press a bar from your shoulders directly out in front of you and back into your shoulders)
  4. Barbell front Raise 5 sets of 10 reps (heavy)
  5. Behind the neck shoulder press (do not come below your ears unless you are extremely flexible) 4 sets of 15 reps
  6. Smith Machine Shrugs 5 sets of 25 reps heavy but full range of motion
  7. Decline sit up 5 sets of 25

 

Thursday:

  1. Frog Jumps 4 sets of 25
  2. Heavy Barbell Walking Lunges 4 sets of 20 each leg
  3. Weighted Bench Step ups 4 sets of 12 each leg
  4. Reverse Hack Squat 8 sets of 10
  5. Box Jumps 4 sets of 15
  6. Squats Jumps 4 sets of 20 superset with Barbell Squats 4 sets of 10
  7. Lying leg Curls 4 sets of 15 superset with Leg Extensions 4 sets fo 12

 

 

Friday:

  1. Cable Chest Fly’s 5 sets of 15 reps superset with 15 push ups
  2. Bench Press 5 sets of 10 reps superset with 15 push ups
  3. Incline DB Bench Press 5 sets of 12 reps superset with 15 push ups
  4. Hammer Strength Press 4 sets of 10 heavy superset with 15 push ups
  5. Decline sit ups 5 sets of 20
  6. Ab Wheel 5 sets of 20 reps

 

 

Saturday:

  1. Barbell Overhand Bicep Curls 4 sets of 12 superset barbell underhand bicep curls 12 reps
  2. Incline Bench Skull Crushers 5 sets of 12 superset with Incline close grip bench press 25 reps
  3. Bench Dips 3 sets of 25 superset with 25 rope curls
  4. Cable straight bar curls 4 sets of 15 reps superset with have resistance band curls until failure
  5. Dips (assisted if necessary) 4 sets of 25 reps superset with overhead tricep rope extensions 20 reps
  6. Simultaneous dumbbell hammer curls 4 sets of 12 superset with diamond push ups until failure
  7. Ab wheel 4 sets of 25 reps
  8. Hanging Leg Raises 3 sets of 20

 

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