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