New Women’s Daily Trainer

Womens Daily Trainer

 

Monday – Legs

  • Sumo Squats 4 x 8-12
  • Lunges 3 x 15
  • Glute Kickbacks 3 x 15-20 (each foot)
  • Lying Leg Curls 4 x 8-12
  • Stiff Legged Deadlifts 3 x 15-20

Tuesday – Back/Biceps

  • Lat Pulldowns 4 x 8-12
  • Seated Rows 4 x 8-12
  • Pull Ups 3 x Failure
  • Barbell Curls 3 x 8-12
  • Hammer Curls 3 x 15 (each hand)

Wednesday – Chest/Triceps

  • Incline Bench Press 4 x 8-12
  • Decline Bench Press 4 x 8-12
  • Pec Deck 3 x 15-20
  • Push Downs 3 x 8-12
  • Close-Grip EZ Bar 3 x 15

Thursday – Shoulders/Calves

  • Barbell Military Press 4 x 8-12
  • Side Lateral Raises 4 x 8-12
  • Reverse Pec Deck 4 x 8-12
  • Standing Calf Raises 4 x 8-12
  • Seated Calf Raises 5 x 15-20

Friday – Cardio/ Recovery day

  • 45 minutes on stair master/ stepper

Saturday – Legs

  • Squats 4 x 8-12
  • Leg Press 4 x 15
  • Lunges 4 x 15
  • Leg Extensions dropset with 80-100 repetitions

Sunday – Rest day

  • Recovery