New Women’s Daily Trainer

By Anthony Kukovica

Womens Daily Trainer

Monday: Legs

 

  1. Leg Extensions- 5 x 15
  2. Stiff Leg Deadlifts 4 x 12 (rest 45 seconds in between sets)
  3. Walking Lunges- 3 x 30 super set high box step ups 3 x 12 each leg
  4. Barbell Back Squats 5 x 15 superset 20 calf raises with same weight
  5. Leg Curls- 5 x 20, 15, 12, 10, 10 (increase weight every set)

 

Abs: 3 sets of 3 part ab medley (20 reps of each part)

 

Tuesday: Back

 

  1. 4x 15 Pull ups (assisted if needed)
  2. Wide Grip lat pulldown 4 x 20 dropset 15 each set
  3. Close grip seated cable rows 5x 12 superset with Straight arm lat pulldown 15 reps
  4. Muscle ups- 4 sets of 10
    1. Perform 4 sets of 60 second flexed arm hang if necessary
  5. Barbell Deadlift 5x 8 (rest 60 seconds between sets)
  6. Dumbell deadlifts 4 x 15 superset with dumbbell bent over rows 15 reps

 

Abs: Standing Rope Crunches 5 x 20, 5x 20 decline sit ups

 

Wednesday: Shoulders and Legs

 

  1. Barbell shoulder Press (no rest in between sets)
    1. 1st set- 15 reps no rest
    2. 2nd set- drop 10 lbs- 12 reps
    3. 3rd set- drop 10 lbs- 10 reps
    4. 4th set- drop 10 lbs- 8 reps
    5. 5th set- drop 10 lbs- 8 reps
    6. 6th set- drop 10 lbs- 8 reps
  2. Standing Dumbbell lateral raises- 5 x 15 (rest 60 seconds between sets)
  3. Barbell Front raise 4 x 20 superset bent over DB lateral raises 4 x 12
  4. Arnold Press- 5 x 10 reps superset Barbell front squats 5 x 12
  5. Upright Rows- 5x 12 superset Dumbbell Shrugs 5 x 25
  6. Walking barbell lunges- 4 x 20 superset squat jumps 15 reps

 

Abs: Ab wheels 4 x 25, hanging leg raises 5 x 20

 

Thursday: Legs

  1. Pulse Squats- 4 x 25
    1. Hold a DB or weight in arms against your chest, drop down into a squat position at parallel and now only moving a few inches each time bounce 25 times maintaining slight above and below parallel position
  2. Weighted Step ups- 4 x 12 each leg superset 20 crunches
  3. Alternating Lateral Lunges using TRX Strap or holding a dumbbell against chest 4 x 20 (10 each side)
  4. Lying Leg Curls 4 x 15 superset Reverse Hyper Back extensions- 20 reps (make sure to squeeze your glutes and only your glutes while raising your body.
  5. 4x 15 Squat Jumps- reset after each jump and explode up as high as possible

 

Abs: 3 sets of 3 part ab medley, 4 x 20 decline sit ups

 

 

Friday: Biceps and Triceps

 

Warm up: Underhand pull ups 4 x 15 (assisted if necessary)

  1. Overhead Dumbbell Tricep Extension 4 x 12
  2. Incline Skull Crusher 4 x 10 super set Close grip press (same weight) 25 reps
  3. Crazy 8’s EZ Curl Bar 3 sets
    1. 8 reps on inside grip, 8 reps on middle grip, 8 reps out as wide as possible, 8 reps back in the middle and 8 reps back on the inside
  4. Hammer Curls 4 x 12 superset Concentration Curls 4 x 10 each arm
  5. Over head Tricep Rope extension 4 x 12 superset Regular Tricep Rope Extension 4 x 12 (downward)
  6. Rope Curls 4 x 17 superset diamond push ups until failure
  7. Hanging leg raises 5x 15
  8. Crunches 4 x 25

 

Saturday:

 

Warm up: (10) 10 second treadmill sprints

  1. Leg extensions 4 x 15
  2. Barbell Back Squats 5 x 12 drop set 10 reps after each set
  3. Dual Lunges 3 x 10 each leg
  4. 4x 10 squat jumps superset 10 lunge jumps each leg
  5. Prone leg curls 4 x 15
  6. 4×25 decline sit ups

 

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