Women’s Daily Trainer

Womens Daily Trainer

Monday: Quads/Glutes

  • Squats (Ass to grass) 6×20
  • Leg Press (Close stance) 4×20
  • Smith Machine Reverse Lunge (Each leg) 3×10
  • Machine Squats (Ass to grass) 3×10
  • Barbell Hip Thrusters 4×20
  • Weighted Bulgarian Split Squats (Each leg) 4×12
  • Leg Extension 5×20
  • Body Weight Squats 3x Failure
  • Adductor 3×20

    Tuesday: Back/Abs

    • Pull Ups 3 x 10
    • Barbell Rows 3 x 10
    • Wide Grip Lat Pulldowns 3 x 10
    • One-Arm Dumbbell Rows 3 x 12
    • Seated Cable Rows 3 x 12
    • Hyperextensions 4 x 20
    • Bicycle Crunch 1 x 40
    • Vertical Leg Crunch 1 x 40
    • Knee Tucks 1 x 40
    • Plank Ups 1 x 40
    • Cable Crunches 1 x 20

    Wednesday: Shoulders/Abs

    • Upright Rows 3 x 10
    • Dumbbell Shoulder Press 4 x 12
    • Side Lateral Raises 3 x 15
    • Barbell Shoulder Press 3 x 15
    • Bent-Over Lateral Raises 3 x 18
    • Bicycle Crunch 1 x 40
    • Vertical Leg Crunch 1 x 40
    • Knee Tucks 1 x 40
    • Plank Ups 1 x 40
    • Cable Crunches 1 x 20

    Thursday: Arms/Abs

    • Dips 3 x 10
    • Dumbbell Curls 3 x 12
    • Dumbbell Kickbacks 3 x 12
    • Hammer Curls 3 x 15
    • One-Arm Overhead Extensions 3 x 12
    • Standing Barbell Curls 21s
    • Bicycle Crunch 1 x 40
    • Vertical Leg Crunch 1 x 40
    • Knee Tucks 1 x 40
    • Plank Ups 1 x 40
    • Cable Crunches 1 x 20

    Friday: Legs/Abs

    • Thigh Abductor 4 x 20
    • Squats 4 x 12
    • Inner Thigh Abductor 3 x 30 Superset
    • Outer Thigh Abductor 3 x 30
    • Lunges 4 x 20
    • Romanian Deadlifts 4 x 20
    • Calf Raises 4 x 20
    • Bicycle Crunch 1 x 40
    • Vertical Leg Crunch 1 x 40
    • Knee Tucks 1 x 40
    • Plank Ups 1 x 40
    • Cable Crunches 1 x 20

Saturday: Chest/Cardio

  • Incline Dumbbell Press 4×15
  • Flat bench Dumbbell Fly 4×20
  • Dumbbell Flat Bench Press 4×15
  • Incline Dumbbell Fly 4×15
  • Decline Cable Fly 3×20
  • Push Ups 3x Failure
  • Weighted Dips 3×12-15
  • Dynamic Plank (Each arm) 2×20
  • 20 minute Stairmaster

Sunday: Rest day