New Women’s Daily Trainer

Womens Daily Trainer

  • Monday: Glutes

    • Smith Machine Squats 4 x 15
    • Leg Press 4 x 12
    • Kettle Bell Sumo Squats 4 x 12
    • Smith Machine Hip Thrusts 4 x12

    Tuesday: Hamstrings/Calves

    • Lying Leg Curls 4 x 12
    • Standing Leg Curls 4 x 15
    • Deadlifts 4 x 12
    • Hip Abductor 4 x 20
    • Standing Calve Raises 5 x 20

    Wednesday: Shoulders

    • Lateral Raises 4 x 10
    • Shoulder Press 4 x 15
    • Front Cable Raises 4 x 12
    • Rear Delt Fly’s 4 x 15

    Thursday: Back

    • Pull Ups 4 x 10
    • Wide Grip Pulldowns 3 x 12
    • Close Grip Pulldowns 3 x 12
    • Seated Cable Row 4 x 15
    • Back Extensions 4 x 20

    Friday: Arms

    • Overhead Cable Extensions 4 x 15
    • Skull Crushers 4 x 12
    • Cable Kickbacks 4 x 12
    • Dumbbell Curls 4 x 15
    • Cable Curls 4 x 15

    Saturday: Chest/Abs

    • Dumbbell Fly’s 4 x 15
    • Push Ups 4 x 20
    • Hanging Leg Raises 4 x 20
    • Crunches 4 x 20
    • Planks 4 x 1 min

    Sunday: Rest

    • Recovery