New Women’s Daily Trainer

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.