New Women’s Daily Trainer

Womens Daily Trainer

 

Monday: Lower Body

  • Squats 5 x 6-8
  • Dumbbell Lunges 3 x 20
  • Straight Leg Deadlifts 4 x 10-12
  • Barbell Good Mornings 4 x 10-12
  • Leg Curl 4 x 10-12

Tuesday: Arms/Abs

  • Dumbbell Curl 3 x 10
  • Hammer Curl 3 x 10
  • Skull Crusher 3 x 10
  • Tricep Pushdown 3 x 10
  • Dips 3 x Failure
  • Russian Twists 3 x 20
  • Cable Chops 3 x 15

Wednesday: Lower Body

  • Cable Kickbacks 4 x 15
  • Hip Thrust 3 x 15
  • Box Jump 4 x 10
  • Step Up 3 x 10
  • Adduction Machine 3 x 15
  • Standing Calf Raise 3 x 20

Thursday: Shoulders/Back/Abs

  • Dumbbell Shoulder Press 3 x 10
  • Dumbbell Front Raise 3 x 10
  • Pull-Ups 3 x Failure
  • Cable Pullover 3 x 10
  • Seated Cable Row 3 x 12
  • Weighted Decline Crunches 4 x 15
  • Hanging Leg Raise 4 x 15

Friday: Lower Body

  • Squats 5 x 8
  • Deadlifts 4 x 8
  • Leg Press 4 x 12
  • Leg Extension 3 x 12
  • Barbell Lunges 3 x 20
  • Abduction Machine 3 x 15

Saturday: Cardio

  • 20 Minutes Stairmaster
  • 15 Minutes Treadmill

Sunday: Rest

  • Recovery