New Women’s Daily Trainer

Womens Daily Trainer

Monday: Legs

  • Single Leg Extensions 4 x 10
  • Double Leg Extensions 4 x 10
  • Deadlifts 4 x 8
  • Lunges 50 Steps
  • Reverse Hack Squats 4 x 10
  • Cable Kick-Backs 4 x 10

Tuesday: Back

  • Close Grip Seated Cable Row 4 x 10
  • Wide Grip Lat Pulls 4 x 10
  • Dumbbell Row 3 x 10
  • Single Arm Seated Cable Row 3 x 10
  • Close Grip Lat Pulls 4 x 10

Wednesday: Shoulders

  • Dumbbell Shoulder Press 4 x 10
  • Side Lateral Cable Raises 4 x 10
  • Front Raises 4 x 10
  • Reverse Fly’s 4 x 10

Thursday: Legs

  • Single Leg Extension 4 x 10
  • Double Leg Extension 4 x 10
  • Leg Press 4 x 10
  • Barbell Squats 3 x 10
  • Jumping Weighted Barbell Squats 4 x 10
  • Weighted Side Lunges 50 x Each Side

Friday: Abs

  • Hanging Leg Raises 4 x 15
  • Medicine Ball Ab Crunch 4 x 15
  • Lying Leg Raises 4 x 15
  • Hanging Leg Raises 4 x 10

Saturday: Rest

  • Recovery

Sunday: Back

  • Close Grip Seated Cable Row 4 x 10
  • Wide Grip Lat Pulls 4 x 10
  • Bent-Over Barbell Row 4 x 10
  • Single Arm Seated Cable Row 3 x 10
  • Close Grip Lat Pulls 4 x 10