New Women’s Daily Trainer

Womens Daily Trainer

 

Monday: Back

  • Lat Pulldown 3 × 12
  • Single-Arm High Pulley Row 3 x 12
  • Pull Ups 3 x 12
  • Rope Straight-Arm Pulldown 2 x 15
  • Reverse Grip Bent-Over Rows 3 x 10
  • Bent-Over Rear Delt Raise 3 x 12
  • Weighted Hyper Extensions 3 x 15-20

Tuesday: Quads/Glute/Calves

  • Leg Press 4 x 10
  • Barbell Squats 3 x 15
  • Sumo Squats 3 x 15-20
  • Leg Extensions 4 x 10
  • Walking Lunges 2 x 30
  • Adductor and Abductor 3 x 12-15
  • Seated or Standing Calf Raises 4 × 15

Wednesday: Rest

  • Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)

Thursday: Hamstrings/Glutes/Calves

  • Weighted Bulgarian Split Squats 3 × 12
  • Hip Thrusts 4 × 12
  • Stiff Leg Barbell Deadlifts 4 × 15-20
  • Lying Leg Curl 4 × 12
  • Standing Single Leg Curl 4 × 15-20
  • Seated or Standing Calf Raises 4 × 15

Friday: Chest/Shoulders

  • Dumbbell Overhead Press 3 × 8-10
  • Incline Front Raise 3 × 12
  • Lateral Raise 3 x 12
  • Standing Low-Pulley Deltoid Raise 3 x 12
  • Dumbbell Rear Delt Fly’s 3 × 15
  • Incline Dumbbell Press 4 × 12
  • Decline Cable Fly 4×12

Saturday: Arms

  • Alternating Dumbbell Curls 3 x 24
  • Cable Hammer Curls 3 x 12
  • Preacher Curl 3 × 12
  • Overhead Cable Extension 3 x 12
  • Rope Tricep Pushdowns 3 x 12
  • Tricep Dumbbell Kickbacks 3 x 12

Sunday: Rest

  • Recovery