New Women’s Daily Trainer

Womens Daily Trainer

    • Monday: Chest/Shoulders/Triceps

      • Dumbbell Chest Press 4 x 5-10
      • Machine Chest Press 3 x 5-10
      • Machine Lateral Raise 3 x 5-10
      • Cable Pressdown 3 x 5-10
      • Tricep Machine 3 x 5-10
      • Dip Machine 3 x 5-10

      Tuesday: Quads/Abs

      • Leg Press 4 x 5-10
      • Leg Extension 3 x 5-10
      • Hip Abduction 3 x 5-10
      • Ab Machine Crunches 3 x Failure
      • Reverse Crunches 3 x Failure

      Wednesday: Back/Biceps

      • Machine Rows 4 x 5-10
      • Machine Pullovers 4 x 5-10
      • Machine Pulldowns 3 x 5-10
      • Dumbbell Curls 3 x 5-10
      • Machine Curls 3 x 5-10

      Thursday: Hamstrings/Calves

      • Stiff Legged Deadlifts 4 x 5-10
      • Hip Extension 3 x 5-10
      • Machine Hip Adduction 3 x 5-10
      • Lying Leg Curl 3 x 5-10
      • Seated Leg Curl 3 x 5-10
      • Machine Calf Raise 3 x Failure
      • Standing Calf Raise 3 x Failure

      Friday: Chest/Shoulders/Triceps

      • Dumbbell Chest Press 4 x 5-10
      • Machine Chest Press 3 x 5-10
      • Machine Lateral Raise 3 x 5-10
      • Cable Pressdown 3 x 5-10
      • Tricep Machine 3 x 5-10
      • Dip Machine 3 x 5-10

      Saturday: Quads/Abs

      • Leg Press 4 x 5-10
      • Leg Extension 3 x 5-10
      • Hip Abduction 3 x 5-10
      • Ab Machine Crunches 3 x Failure
      • Reverse Crunches 3 x Failure

      Sunday: Back/Biceps

      • Machine Rows 4 x 5-10
      • Machine Pullovers 4 x 5-10
      • Machine Pulldowns 3 x 5-10
      • Dumbbell Curls 3 x 5-10
      • Machine Curls 3 x 5-10