New Women’s Daily Trainer

Womens Daily Trainer

 

Monday: Quads/Glutes

  • Squats (Ass to grass) 6×15-20
  • 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: Shoulders

  • Machine Shrugs 5×20
  • Lateral Raises 5×15-20
  • Dumbbell Overhead Press 5×8-20
  • Cable Upright Row 5×20
  • Smith Machine Shrugs 3×20
  • Deep Lateral Raises 3×20
  • Incline Front Raises 4×15-20
  • Dumbbell Rear Delt Fly 4×15-20
  • Shrugs 3×15
  • Rear Delt Raises 3×20
  • Lateral Raise Machine 3x Failure
  • Around The Worlds 3x Failure

Wednesday: Back

  • Lat Pulldown 5×12-20
  • Straight Arm Pulldown 5×20
  • Bent Over Barbell Row 4×12-20
  • Narrow Grip Dumbbell Row 4×20
  • Neutral Grip Lat Pulldown 3×15-20
  • Bent Over Cable Row 3×15
  • Reverse Lat Pulldown 3×15-20
  • Single Arm Lat Row 3×15
  • Assisted Pull Ups 3x Failure
  • Deadlifts 3×12-15

Thursday: Arms/Cardio

  • Alternating Dumbbell Curl 4×15-20
  • Rope Tricep Push Down 4×15-20
  • Overhead Cable Extension 3×15-20
  • Barbell Curl 3×12-20
  • Preacher Curl 3×15
  • Straight Bar Triceps Pushdown 3×15
  • Dumbbell Overhead Tricep Extension 3×20
  • Incline Dumbbell Curls 3×20
  • 20 minute Stairmaster

Friday: Hamstrings/Glutes

  • Stiff Leg Barbell Deadlifts 6×12-20
  • Walking Lunges 6×30
  • Standing Single Leg Curl 4×15-20
  • Dumbbell Stiff Leg Deadlifts 4×20
  • Lying Leg Curl 4×12-20
  • Cable Stiff Leg Deadlifts 4×20
  • Seated Calve Raises 4×20
  • Jump Rope 4×1 minute
  • Adductor 4×20
  • Weighted walking Lunges 3×40

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: Quads/Glutes

  • Squats (Ass to grass) 6×15-20
  • 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