Womens Daily Trainer

Monday: Legs

• Squats 5 x 5 (Superset)
• Lying Leg Curls 5 x 15
• Split Squats 4 x 10 (each leg)
• Machine Glute Kickbacks 4 x 12

Tuesday: Back/Shoulders

• Seated Barbell Press 6 x 6-8
• Neutral Grip Pullups 4 x 4-6
• Wide Grip Lat Pulldowns 4 x 12-15
• Seated Arnold Press 4 x 4-6
• Incline Rear Delt Raises 4 x 12-15

Wednesday: Glutes/Hamstrings

• Sumo Deadlifts 4 x 10-12
• Barbell Hip Thrusts 4 x 10-12
• Barbell Stiff Legged Deadlifts 4 x 10-12
• Lying Leg Curls 4 x 10-12
• Curtsy Lunges 4 x 12
• Cable Kickbacks 3 x 12-15
• Hip Abductors 3 x 25

Thursday: Chest/Arms

• Bench Press 6 x 6-8
• Standing Barbell Curls 4 x 6-8
• Incline Hammer Curls 4 x 12-15
• Flat Dumbbell Extensions 4 x 6-8
• Standing Rope Pushdowns 4 x 12-15

Friday: Quads/Calves

• Squats 4 x 10-12
• Close Stance Leg Press 4 x 10-12
• Barbell Lunges 4 x 10-12
• Sissy Squats (Holding Weight Plate) 4 x 10-12
• Leg Extensions 4 x 10-12
• Walking Dumbbell Lunges 3 x 10-12
• Standing Calf Raises 3 x 12-15
• Seated Calf Raises 3 x 12-15

Saturday: Back/Shoulders

• Standing Barbell Press 6 x 6-8
• Pull Ups 4 x 6-8
• Neutral Grip Narrow Pulldowns 4 x 12-15
• Seated Dumbbell Lateral Raises 4 x 6-8
• Prone Rear Delt Raises 4 x 12-15

Sunday: Active Rest

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