New Women’s Daily Trainer

Womens Daily Trainer

Monday: Legs/Back

  • High Bar Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 8
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12 (Superset)
  • Single Arm Rows 5 x 12

Tuesday: Legs/Chest/Cardio

  • Front Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5 x 12

Wednesday: Legs/Back/Shoulders

  • Low Bar Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12
  • Single Arm Rows 5 x 12

Thursday: Legs/Chest/Cardio

  • Front Squat 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8 (Superset)
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5x 12

Friday: Legs/Back/Shoulders

  • High Bar Squats 5×5 (Superset)
  • Lying Hamstring Curls5 x 8
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12 (Superset)
  • Single Arm Rows 5 x 12

Saturday: Legs/Chest/Cardio

  • Front Squats (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8 (Superset)
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5 x 12
  • Deadmill Sprints

Sunday: Active Rest

Sunday: Active Rest

With it being Summer try to do some outdoor cardio! Hiking, Biking, Kayaking, Jogging, Walking etc.