Womens Daily Trainer

Monday: Legs

• Leg Extensions 5×10
• Single Leg Curls 3×10
• Reverse Hack Squats 3×12
• Leg Press 3×12
• Lunges 5×20 steps

Tuesday: Arms

• Tricep Extensions 4×10
• Dumbbell Curls 4×10
• Skull Crushers 4×10
• Hammer Curls 4×10
• Supinated Bicep Curls 3×10
• Tricep Dips 3×10

Wednesday: HIIT Cardio

• 10 Deadmill sprints (15 seconds on, 30 seconds rest)
• 1000 meters of 100m row sprints

Thursday: Back

• Pull-ups 3×10
• Lat Pulldowns 3×10
• Single Arm Rows 3×10
• T-Bar Rows 3×10
• Shrugs 3×10

Friday: Chest/Abs

• Incline Bench 3×12
• Push Ups 3×20
• Single Arm Fly’s 3×10
• Weighted Crunches 5×10
• Hanging Leg Raises 3×10

Saturday: Off

• Rest Day

Sunday: Shoulders

• Shoulder Press 4×10
• Lateral Raises 4×10
• Rear Delt Raises 4×10
• Upright Rows 4×10
• Decline Situps 4×25