New Women’s Daily Trainer

FITmiss

Monday:

(rest 45 seconds in between sets unless otherwise noted)

  1. Barbell hip thrusts 4 sets of 15 reps superset with deficit reverse lunges 10 reps on each leg
  2. Single Back Extensions 4 sets of 12 reps each leg (no rest- keep alternating legs)
  3. Barbell Front Squats 5 sets 15/12/10/8/6 reps (go up in weight each set but never compromise for depth)
  4. KettleBell swings 4 sets of 15 reps superset with Barbell Flute Bridges 4 sets of 20 reps
  5. Dumbbell High Step Ups 3 sets of 12 reps each leg
  6. Single Leg Romanian Deadlifts 4 sets 12 reps each leg (no rest- just keep alternating legs back and forth)
  7. Plank Jacks- 3 sets of 25 (in plank position on elbows do 25 jumping jack movements with your legs)

Tuesday:

(rest 45 seconds between sets)

  1. 4x 15 pull ups (assisted if needed)
  2. Deadlift from the rack 4 x 25 (maintain proper technique on every rep, it is a lot of volume so concentrate!)
  3. Seated wide grip cable rows 5 sets 15/12/12/10/10 (go heavier every set) superset Straight arm pulldown 5 x 17
  4. Single Arm Bent Over rows 4 x 12 each arm superset Lat-pulldowns 4 x 20
  5. Dumbbell deadlifts 4 x 15 supersets Simultaneous Dumbbell bent over rows 4 x 15
  6. 3 sets of 3 part ab medley

 

Wednesday:

(rest 60 seconds between sets)

  1. Leg Extensions 5 x 15
  2. Front Squat 4 x 20 superset bodyweight walking lunges (24 lunges each leg)
  3. Box Jumps 4 x 15 superset Prone Leg raises 4 x 12
  4. Stiff leg deadlift 6×8 (rest 75 seconds)
  5. Frog Jumps 15 yards superset 25 body squats
  6. Ab wheel 4 x 25,
  7. Decline sit-ups 5×20

 

Thursday:

(rest 45 seconds between sets)

  1. Lateral Raise Machine 4 sets of 20 reps
  2. Arnold Press 4 sets of 10 reps (heavy) superset with Standing single arm lateral raise 4 x 12 each arm (keep opposite hand on hip and do not rock)
  3. Chest on Incline bench Barbell Front Raises 4 x20 superset bent over cable rear delt flys 4 x 12
  4. Upright Barbell Rows 5 x 20 (heavy- you should be failing at about 18 reps struggling to get to 20)
  5. Underhand Dumbell front raises 4 x 15 superset Barbell bicep curl 4×12
  6. 3 sets of 3 part ab medley

 

Friday:

(rest 45 seconds between sets)

  1. Overhead Tricep rope extensions 5 sets of 20
  2. TRX Body weight Skull Crushers 5x 15 superset with EZ-Bar Wide Grip Curls 5x 10 (heavy)
  3. Bench Dips 5×25 (or failure)
  4. Rope Bicep curls 4 x 20
    1. (start with a neutral grip, your thumbs will be pointing up as you curl the rope supinate your wrists)
  5. Dumbbell Simultaneous Curls 4×20
    1. (keep elbows infront of your body, and do not swing or rock) superset with Incline DB Curls keeping your elbows back behind your body 4x 15
  6. Hanging or lying leg raises 5 sets of 20 reps
    1. DO NOT SWING! Squeeze your abs as tight as possible and go slow maintaining complete control!

 

 

Saturday:

45 second rest between sets

1) Barbell Squat Athletic Stance 5 sets of 20

2) Lying Leg Curls 5 sets of 15

3) barbell step-ups 5 sets of 12 each leg

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

 

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