New Women’s Daily Trainer

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