New Women’s Daily Trainer

Womens Daily Trainer

Monday – Glutes & Hamstrings

  • Reverse Hack Squat 3×15
  • Good Mornings (Light weight) 3×20
  • Sumo Squats 3×15
  • Lying Leg Curl (Single Leg) 3×10 each leg
  • Glute Cable Kick Back & Side Kick 3×10 each side
  • Walking Weighted Lunges 3×20
  • Barbell Glute Bridges 3×10
  • Abductor (Sitting on edge) 3×20
  • Stepper 20 Min

Tuesday – Shoulders

  • Shoulder Press 4×12
  • Face Pulls 3×20
  • Dumbbell Seated Side Lateral Raise 4×12
  • Rope Push Down 4×12
  • Kettle Bell Swings 4×12
  • Cable Rear Delt Fly 3×10
  • Seated Fly’s 1×100

Wednesday – Back & Biceps

  • Lat Pulldowns 4×12
  • Bent Over Rows 4×12
  • Barbell Curls 3×10
  • Dumbbell Curls 3×10
  • Bent Over Two Arm Long Bar Row to failure

Thursday – Legs

  • Calf Press using the Leg Press Machine 3×20
  • Smith Machine Pistol Squats 3×10 (each leg)
  • Lying Leg Curls with Dumbbell 3×12
  • Standing Calve Raises 3×10
  • Seated Leg Extensions 4×15
  • Dumbbell Sumo Squats 3×12
  • Barbell Glute Bridges 3×10
  • Stair Master 20 Min

Friday – Abs & Cardio

  • Cable Crunches 3×15
  • Lying Leg Raises To Failure
  • Cable Reverse Crunches 3×10
  • Stair Master 30 Min

Saturday – Shoulders

  • Shoulder Press 4×12
  • Face Pulls 3×20
  • Dumbbell Seated Side Lateral Raise 4×12
  • Rope Push Down 4×12
  • Cable Rear Delt Fly 3×10
  • Seated Military Press 3×15
  • Seated Rear Delt Fly’s 1×100

Sunday – Rest

    • Recovery