Women’s Daily Trainer

Womens Daily Trainer

  • Monday: Legs

    • 5 X 15 Leg Extensions
    • 5 X 20 Shoulder Width Leg Press
    • 5 X 15 Switch (Jump) Lunges
    • 4 X 15 Narrow Stance Squats
    • 4 X 10 Walking Lunges

    Tuesday: Shoulders/Triceps

    • 4 X 10 Shoulder Press
    • 4 X 10 Barbell Press
    • 4 X 10 Rear Lateral Raises
    • 3 X 8 Arnold Press
    • 3 X 8 Lateral Raises
    • 3 X 15 Rope Pushdowns
    • 3 X 10 DB Skull Crushers
    • 3 X 15 DB Kick Backs

    Wednesday: Back/Biceps

    • 6 X 8 Pull Downs
    • 6 X 8 Seated Cable Rows
    • 4 X 12 Barbell Rows
    • 4 X 12 One Arm Pull Downs
    • 5 X 15 Hyperextensions
    • 5 X 15 Supermans
    • 4 X 8 Preacher Curls
    • 4 X 12 Seated DB Curls
    • 4 X 15 Incline DB Curls

    Thursday: Legs

    • 5 X 15 Leg Curls
    • 5 X 12 Squats
    • 5 X 12 Weighted Step Ups On Bench
    • 5 X 12 Seated Leg Curls
    • 5 X 12 Stiff Legged Deadlifts

    Friday: Chest/Shoulders/Legs

    • 5 X 12 Pullovers
    • 5 X 12 Incline Chest Press
    • 8 X 8 Side Lateral Raises
    • 5 X 15 Leg Press
    • 5 X 12 Walking Pump Lunges
    • 5 X 15 Cable Squats
    • 4 X 20 Hyperextensions

    Saturday: Cardio

    • 30 minutes of steady state cardio

    Sunday: 1000 rep workout

    • 100 reps of each exercise
      • Barbell squats
      • Push ups (assisted if necessary)
      • Jumping Jacks
      • Squat Jumps
      • Crunches
      • Tricep Rope Extensions
      • DB Shoulder Press
      • Bench Dips
      • Hanging Leg Raises
      • Mountain Climbers