New Women’s Daily Trainer

Womens Daily Trainer

  • Monday: Cardio Circuit

    • Kettlebell Snatches 10 x 4 per arm
    • Kettlebell Swings 20 x 4
    • Burpees 10 x 4
    • Planks 40 Seconds x 4
    • Box Jumps 15 x 3
    • Renegade Rows 10 x 3 per arm
    • Russian Twists 20 x 3 per side

    Tuesday: Quads/Hams

    • Front Squats 5 x 10
    • Wide Stance Leg Press 4 x 12
    • Lying Leg Curls 5 x 10
    • Bulgarian Split Squats 4 x 10 per leg
    • Dumbbell Romanian Deadlifts 4 x 15
    • Lying Leg Curls 2 x 20

    Wednesday: Arms/Cardio Circuit

    • Standing EZ-Bar Curls 5 x 12
    • Cable Curls 5 x 12
    • Preacher Curls 3 x 20
    • Skull Crushers 5 x 12
    • Overhead Dumbbell Extensions 4 x 15
    • Bench Dips 3 x 25
    • Tricep Pulldowns 10 x 10
    • Cardio Circuit
    • Kettlebell Swings 20 x 5
    • Upright Rows 20 x 5
    • Box Jumps 15 x 5
    • Planks 45 Seconds x 5

    Thursday: Full body/Cardio

    • Seated Machine Press 4 x 12
    • Seated Cable Rows 4 x 12
    • Reverse Pec Dec Fly’s 4 x 20
    • Close Grip Lat Pulldowns 4 x 18
    • Side Lateral Raises 3 x 15
    • Russian Twists 3 x 30 (Superset)
    • Lying Leg Curls 5 x 20
    • 10 Treadmill Sprints

    Friday: Quads

    • Leg Press 8 x 15
    • Box Squats 5 x 10
    • Leg Extensions 6 x 20
    • Close Stance Hack Squats 4 x 12
    • Walking Lunges 3 x 15 per leg

    Saturday: Chest/Shoulders

    • Smith Machine Incline Press 5 x 12-15
    • Machine Fly’s 3 x 15 (Drop Set)
    • Incline Push Ups 5 x 15
    • Side Lateral Dumbbell Raises 4 x 10 (Superset)
    • Front Dumbbell Raises 4 x 10
    • Seated Dumbbell Shoulder Press 4 x 30

    Sunday: Back/Shoulders

    • Wide Grip Lat Pulldowns 4 x 15
    • Close Grip Lat Pulldowns 3 x 10
    • High Rows 4 x 15
    • Rear Delt Fly’s 4 x 15
    • One-Arm Dumbbell Rows 4 x 8
    • Assisted Pull Ups 4 x 10
    • Dumbbell Shrugs 5 x 20
    • Standing Calf Raises 5 x 30