Women’s Daily Trainer

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