New Women’s Daily Trainer

Womens Daily Trainer

Monday: Quads/calves

  • Leg Extensions 5 x 15, 15, 12, 12
  • Hack Squats 5 x 15, 15, 12, 12
  • Leg Press 5 x 15, 12, 10, 8, 8
  • Narrow Dumbbell Squat 5 X 15
  • Front Squats 5 x 15, 12, 10, 8, 8
  • Smith Machine Stationary Lunges 4 x 10 (Each leg)
  • Seated Calves Machine 4 x 30
  • Standing Calves Machine 4 x 15

Tuesday: Shoulders/Triceps

  • Smith Machine Seated Shoulder Press 5 x 15, 12, 10, 8, 6
  • Arnold Press 5 x 15, 12, 10, 8, 6
  • Dumbbell Seated Side Lateral Raise 5 x 15, 12, 10, 8, 6
  • High Rope Pulls 5 x 15, 12, 10, 8, 6
  • Overhead Dumbbell Press 5 x 15, 12, 10, 8, 6
  • Close Grip Bench Press 5 x 15, 12, 10, 8, 6
  • Rope Push Downs 5 x 15, 12, 10, 8, 6

Wednesday: Back/Biceps

  • Wide Grip Pull-ups 5 x 15
  • Wide Grip Pull Downs 5 x 15, 12, 10, 8, 6
  • One End Barbell Row 5 x 15, 12, 10, 8, 6
  • Wide Grip Standing Pull Downs 5 x 15, 12, 10, 8, 6
  • One Arm Dumbbell Rows 4 x 15, 12, 10, 8
  • Weighted Hyperextensions 4 x 15
  • EZ Curl Preacher Curl 5 x 15, 12, 10, 8, 6
  • Standing Barbell Curls 5 x 15, 12, 10, 8, 6
  • Barbell Curls 21’s x 4

Thursday: Hams/Plyometrics/Calves

  • Leg Curls 6 x 20, 20, 15, 15, 12, 12
  • Dumbbell Stiff Leg Deadlift 6 x 20, 20, 15, 15, 12, 12
  • Pop Squats x 15
  • Alien Squats x 15
  • One Leg Lunge Jumps with Back Leg Straight x 15
  • Wide High Jumps x 15
  • 5 rounds holding a 20 – 30lb Dumbbell
  • Seated Calf Raises 4 x 15
  • Standing Calf Raises 4 x 30

Friday: Glutes/Chest

  • Cable Butt Kick Backs 5 x 15 each leg
  • 1 minute Deep Squat Holds x 5
  • Incline Smith Machine Press 4 x 15, 12, 10, 8
  • Push Ups 4 x 15
  • Decline Dumbbell Press 4 x 15, 12, 10, 8
  • Wide Grip Dips on Assisted Chin Up Machine 4 x 15, 12, 10, 8
  • Pullovers 4 x 15, 12, 10, 8

Saturday: Off

  • Rest day

Sunday: Off

      • Rest day