Women’s Daily Trainer

Womens Daily Trainer

Monday: Legs

  • Good Mornings 4×20
  • Lying Leg Curl 4×15
  • Leg Curls with Ball 4×20
  • Cable Kick Backs 4×20
  • Dumbbell Straight Leg Deadlift 4×20
  • 5 sets of 30 reps Crunches

Tuesday: Chest/cardio

  • Bench Press 3×15
  • Incline Dumbbell Press 3×15
  • Cable Fly’s 5×15
  • Pushups 3×12
  • Chest Dips 4×15
  • 10 deadmill sprints

Wednesday: Arms/abs

  • Dumbbell Curls 4×15
  • Dumbbell Kickbacks 4×15
  • Barbell Preacher Curls 3×15
  • Barbell Skull Crushers 3×15
  • One Arm Cable Curls 4×12
  • Tricep Push Downs with Rope 4×20
  • 3 sets of 15 reps each part of 3 part ab medley

Thursday: Back/abs

  • Cable Pull Down 4×15
  • Seated Rows 4×20
  • Bent Over Barbell Rows 4×15
  • Pullups 4×10
  • 4 sets of 20 reps decline sit ups

Friday: Shoulders/Calves/Cardio

  • Arnold Press 4×20
  • Barbell Upright Rows 4×20
  • Rear Lateral Raises 4×20
  • Barbell Behind The Neck Presses 4×15
  • Smith Standing Calf Raises 4×20
  • Weighted Donkey Calf Raises 4×20
  • 15 deadmill sprints

Saturday: Legs/cardio

  • Walking Lunges 4×12
  • Front Squats 4×15
  • Full Squats 5×12
  • Leg Extensions 5×12
  • Leg Press 4×15
  • 20 minutes on stair master
    • (Alternate 1 minute level 8, 1 minute level 12)

Sunday: Day Off

  • Recovery