New Women’s Daily Trainer

Womens Daily Trainer

 

Monday 

  1. Leg extensions: 5×15
  2. Barbell squat: 8×12
  3. Leg press: 5×16
  4. Straight leg deadlift: 5×8
  5. Weighted walking lunge: 5 sets by 30 feet
  6. Standing calf raise 4×20, Seated calf raise 4×20
  7. Hanging Leg Raises 4 sets of 20 repsMonday: Shoulders

 

Tuesday

  1. Smith Machine Shoulder Press 4 set of 15 reps
  2. Cable Lateral Raises 4 sets of 15 reps each arm
  3. Seated Heavy Dumbbell Lateral Raises 5 sets of 10 reps
  4. Proper form Dumbbell Shoulder Press 4 sets of 12 reps
  5. Bent over rear delt Fly’s 4 sets of 15 reps super set Rope Face Pulls 4 sets of 25 reps
  6. Ab wheel 4 sets of 25 reps
  7. Decline Sit ups 4 sets of 25 reps

Wednesday:  Back

  1. Pull Ups- 5 sets of 15 reps
  2. Barbell Bent over Rows 4 sets of 15 reps superset with Lat-Pulldowns 4 sets of 15 reps
  3. Double Dumbbell Bent over Rows 4 sets of 15 reps
  4. Rope Lat-pullovers 5 sets of 20 reps
  5. Back Extensions 5 sets of 20 reps
  6. Abs: 4 x20 Ab wheel, 4 x 25 decline sit ups

 

Thursday: Legs 

  1. Leg extesions: 5×20
  2. Barbell squat: 10×10
  3. Barbell bench stepups: 4×12 each leg
  4. Straight leg deadlifs 4×8 (heavy)
  5. Donkey calf raise 5xfailure (no less than 15)
  6. Abs: 4×25 russian twists, 4×20 rope crunches

 

Friday: Chest

Warm up: 20 mins cardio

  1. Cable Fly’s 5 sets of 15 reps superset with 15 push ups
  2. Incline Dumbbell Press 4 sets of 20 reps
  3. Incline Dumbbell Fly’s 5 sets of 15 reps superset with Low-to-high Cable Fly’s 5 set of 15 reps
  4. Flat Dumbbell Bench Press 4 sets of 15 reps with feet up on bench
  5. Flat Barbell Bench Press 5 sets of 20 reps
  6. Abs: 4 sets of 3 part Ab Medley (20 reps each exercise)

Saturday: Arms

Warm up: 30 mins cardio

 

  1. Rope Tricep Press downs 5 sets of 15 reps
  2. Seated Dumbbell Curls 4 set sof 15 reps superset with 15 diamond push ups
  3. Crazy 8’s bicep curls on the EZ-Curl Bar with 8 reps at each grip on the bar, start o the inside work your way out wide and back into the middle. 40 reps each set for 4 sets
  4. Overhead Dumbbell Tricep Extensions 4 sets of 15 reps superset with Dumbbell Hammer Curls 4 sets of 15 reps
  5. Straight Barbell Curls 4 sets of 15 reps superset with Dumbbell Tricep Kick Backs 4 sets of 12 reps each arm
  6. Abs: 4 sets of 3 part ab medley (20 reps per exercise

 

Sunday: 1000 rep workout

Complete 100 reps of each workout before moving on to the next workout. The goal is to finish as fast as possible and in as few sets as possible

1)              100 flat barbell bench press (Men use ½ body weight, women use ¼ body weight)

2)              100 Barbell Squats- Men Use Body weight, women use ½ body weight)

3)              100 pull ups (assisted if needed)

4)              100 crunches

5)              100 frog jumps

6)              100 rope curls

7)              100 bench dips

8)              100 ab wheel

9)              100 push ups

10)           100 box step ups each legs

 

Try to finish in under  75 minutes, Ready GO!