New Women’s Daily Trainer

Womens Daily Trainer

Monday: Glutes

  • Smith Machine Squats 4 x 15
  • Leg Press 4 x 12
  • Kettle Bell Sumo Squats 4 x 12
  • Smith Machine Hip Thrusts 4 x12

Tuesday: Hamstrings/Calves

  • Lying Leg Curls 4 x 12
  • Standing Leg Curls 4 x 15
  • Deadlifts 4 x 12
  • Hip Abductor 4 x 20
  • Standing Calve Raises 5 x 20

Wednesday: Shoulders

  • Lateral Raises 4 x 10
  • Shoulder Press 4 x 15
  • Front Cable Raises 4 x 12
  • Rear Delt Fly’s 4 x 15

Thursday: Back

  • Pull Ups 4 x 10
  • Wide Grip Pulldowns 3 x 12
  • Close Grip Pulldowns 3 x 12
  • Seated Cable Row 4 x 15
  • Back Extensions 4 x 20

Friday: Arms

  • Overhead Cable Extensions 4 x 15
  • Skull Crushers 4 x 12
  • Cable Kickbacks 4 x 12
  • Dumbbell Curls 4 x 15
  • Cable Curls 4 x 15

Saturday: Chest/Abs

  • Dumbbell Fly’s 4 x 15
  • Push Ups 4 x 20
  • Hanging Leg Raises 4 x 20
  • Crunches 4 x 20
  • Planks 4 x 1 min

Sunday: Cardio

    • 30 minutes of steady state cardio