New Women’s Daily Trainer

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.