Women’s Daily Trainer

Womens Daily Trainer

Monday: Legs

  • Squats 4 X 5
  • Walking Lunges 3 X 10
  • Hack Squat 3 X 10
  • Leg Extension 3 X 10 (Drop Sets)
  • Standing Calf Raise 3 X 21 (7 X Toes Facing Outwards, Forward, Inwards)
  • Seated Calf Raise 3 X 12

Tuesday: Shoulders/Triceps

  • Standing Military Barbell Press 4 X 6
  • Dumbbell Lateral Raises 3 X 12
  • Reverse Pec Dec 3 X 12
  • Plate Front Raises 3 X 12
  • Rope Pulldown 3 X 12
  • Skullcrushers 3 X 8

Wednesday: Chest

  • Incline Bench Press 4 X 5
  • Incline Dumbbell Fly’s 3 X 8
  • Flat Bench Dumbbell Press 3 X 8
  • Cable Chest Fly’s 3 X 12 (Superset with Pushups to failure)

Thursday: Hamstrings/Biceps

  • Dumbbell Hamstring Curls 4 X 8
  • Standing Hamstring Curls 3 X 12
  • Glute Hamstring Raise 3 X 8
  • Ez Bar Wide Grip Curls 3 X 8
  • Incline Alternate Dumbbell Curls 3 X 12
  • Hammer Curls 3 X 12

Friday: Active Rest Day

  • 30 minutes of steady state Cardio

Saturday: Back

  • Barbell Bent Over Rows 4 X 6
  • Lat Pulldown 3 X 8
  • Plate Loaded T Bar Rows 3 X 10
  • Unassisted Wide Grip Chin Ups (3 sets to Failure)
  • One Arm Dumbbell Rows 3 X 8

 

Sunday: 1000 rep

  •  100 barbell squats with bodyweight on the bar for men, half for women.
  •  100 chinups or assisted chinups
  •  100 clap pushups or reg pushups
  • 100 crunches
  • 100 bodyweight lunges each leg
  • 100 bench dips or regular dips
  • 100 ab wheels
  • 100 rope curls
  • 100 standing squats
  • 100 burpeeps