New Women’s Daily Trainer

Womens Daily Trainer

Monday: Chest/Triceps

  • Warm Up Push Ups 3 x 20
  • Flat Bench Press 3 x 12, 10, 8
  • Incline Bench Press 3 x 12, 10, 8
  • Dips 3×12
  • Cable Pull Downs 3 x 12, 10, 8
  • Overhead Cable Pulls 3 x 12, 10, 8

Tuesday: Back/Biceps

  • Pull Ups 3 sets to failure
  • Lat Pulldowns 3 x 12, 10, 8
  • Bent Over Rows 3 x 12, 10, 8
  • Dumbbell Curls 3 x 12, 10, 8
  • Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes

  • Squats Smith Machine or Free Weights 6 x 15-20
  • Sumo Deadlifts 3 x 12, 10, 8
  • Weighted Lunges 4 x 20 each leg
  • Leg Extensions 3 x 12, 10, 8
  • Lying Leg Curls 3 x 12, 10, 8

Thursday: Cardio

  • 30 minutes on any cardio machine you would like (60% of max Heart Rate)

Friday: Shoulders

  • Lateral Raises 4 x 15, 15, 12, 10
  • Dumbbell Single Arm Raises 3 x 15, 12, 10
  • Dumbbell Shoulder Press 3 x 12, 10, 8
  • Arnold Press 3 x 15, 15, 12
  • Bent Over Lateral Raises 3 x 15

Saturday: Cardio

  • 30 minutes of steady state cardio

Sunday: Legs/Glutes

  • Straight Leg Deadlifts 4 x 15, 12, 10, 8
  • Weighted Lunges 4 x 20 each leg
  • Sumo Deadlifts 4 x 15, 12, 10, 8
  • Swiss Ball Hamstring Curls 4 x 25
  • Bulgarian Split Squat 3 x 25
  • Lying Leg Curls 3 x 15