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