Womens Daily Trainer

Monday: Delts/Abs

• Smith Machine Shoulder Press 4 x 12 (Superset)
• Barbell Front Raises 4 x 12
• Dumbbell Shoulder Press 4 x 12 (Superset)
• Cable Face Pulls 4 x 12
• Dumbbell Side Laterals 3 x Failure (Drop Set)
• Hanging Leg Raises 3 x Failure
• Lying Leg Raises 4 x 15 (Superset)
• Crunches 4 x Failure

Tuesday: Quads/Calves

• Neutral Stance Leg Press 4 x 10
• Wide Stance Leg Press 4 x 10
• Narrow Stance Leg Press 4 x 10
• Reverse Hack Squats 4 x 12 (Superset)
• Sissy Squats 4 x 12
• Leg Extensions 4 x 10
• Standing Calf Raises 4 x 20

Wednesday: Glutes

• Hip Thrusts 15/12/10/10/8
• Reverse Hack Squats 4 x 12 (Superset)
• Abductor 4 x 15-20
• Smith Machine Reverse Lunges 4 x 20
• Cable Kickbacks 4 x 12 (each leg)

Thursday: Back/Abs

• Wide Grip Pull Ups (Warm Up)
• Bent-Over Barbell Rows 4 x 10
• Lat Pulldowns 12/12/10/8
• Seated Cable Rows 4 x 10-12 (Superset)
• Standing Lat Pulldowns 4 x 12
• Hanging Leg Raises 4 x Failure
• Kneeling Cable Crunches 4 x 15-20

Friday: Hams/Glutes

• Stiff Legged Deadlifts 4 x 12
• Seated Leg Curls 5 x 12-15
• Standing Leg Curls 4 x 12
• Reverse Hack Squats 3 x 15
  

  Saturday: Cardio/Abs

  • 15 dead mill sprints (15 second sprints, with 30 seconds rest in between)
  • 3 sets of 15 hanging leg raises
  • 3 sets of 25 crunches
  • 3 sets of 20 medicine ball Russian twists

  Sunday: Aerobic Cardio

  • 30-45 minutes of steady state cardio