New Women’s Daily Trainer

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