Womens Daily Trainer

• Monday: Back/Biceps

  • Chin Ups (Wide Grip) 4×12
  • Chin Ups (Normal Grip) 4×10
  • Row Machine 4×12
  • T-Bar Rows 4×12
  • Dumbbell Curls 6×12
  • EZ Bar Curls 4×12
  • Straight Bar Cable Curls 4×12

  Tuesday: Hamstrings/Calves

  • Lying Leg Curls 4×12
  • Seated Leg Curls 4×12
  • Deadlifts 4×10-15
  • Seated Calf Raises 8×20
  • Standing Calf Raises (Smith Machine) 6×20

  Wednesday: Triceps/Shoulders

  • Standing Dumbbell Tricep Extensions 6×12
  • Skull Crushers EZ Bar 4 X 12
  • Rope Overhead Cable Extensions 4×12
  • Military Press 4×10
  • Dumbbell Shoulder Press 3×10
  • Upright Rows with EZ Bar 4×12
  • Side Lateral Raises 4×10

  Thursday: HIIT Cardio

  • 10 Sprints – 15 second sprints with 30 second rest intervals

  Friday: Legs

  • Lunges 4×12
  • Good Mornings 6×20
  • Leg Press (Single Leg) 4×15 (Each Leg)
  • Squats 4×12

  Saturday: Abs

  • Hanging Knee Raises 4×12
  • Crunches 4×20
  • Crunch Machine 4×12
  • Crunches On Ball 4×20

  Sunday: Rest/ Aerobic Cardio

  • Off day to allow your muscles to repair and grow or feel free to take advantage of some steady state cardio for about 30 minutes indoor or outdoor.