Womens Daily Trainer

• • Monday: Shoulders/Abs

    • Seated Dumbbell Press 3×12-15
    • Alternating Dumbbell Front Raises 3×12-15
    • Low Pulley Lateral Raises 3×12-15
    • Reverse Pec Deck (Rear Delts) 3×12-15
    • Machine Shoulder Press 3×12-15
    • Machine Crunches 3×20-25
    • Hanging Leg Raises 3×20-25
    • Incline Leg Raises 3×20-25

    Tuesday: Biceps/Triceps

    • Dumbbell Curls 4×15
    • Barbell Curls 4×15
    • Machine Curls 4×15
    • Push Downs 4×15
    • Tricep Extensions 4×15
    • Dips 4×15

    Wednesday: Legs/Calves

    • Leg Extensions 3×12
    • Squats 3×12
    • Leg Press 3×12
    • Seated Leg Press 3×12
    • Seated Calf Raises 3×12
    • Standing Calf Raises 3×12

    Thursday: Back

    • Machine Chin Ups 3×15
    • Lat Pulldowns 3×15
    • Single Arm Dumbbell Rows 3×15
    • Back Extensions 3×15
    • Machine Torso Extensions 3×15

    Friday: Chest/Abs

    • Incline Bench Press 3×12-15
    • Flat Bench Press 3×12-15
    • Push Ups 3×12-15
    • Cable Crossovers 3×12-15
    • Machine Pec Deck Fly’s 3×12-15
    • Machine Crunches 3×20-25
    • Hanging Leg Raises 3×20-25
    • Incline Leg Raises 3×20-25

    Saturday: Hamstrings/Glutes

    • Walking Lunges (with Dumbbells) 3×15 each leg
    • Squats 3×12
    • Stiff Legged Deadlifts 3×12
    • Lying Leg Curls 3×12
    • Seated Leg Curls 3×12
    • Machine Hip Extensions 3×12
    • Abductor 3×12

    Sunday: Cardio

    • 45 minutes of morning cardio