New Women’s Daily Trainer

Womens Daily Trainer

Monday:  Legs

Warm up: 20 mins cardio

1)5×20 leg extensions

2) Barbell squats 10×10

3) bench stepups 10 reps each leg, superset strait leg deadlifts 8 reps (5 sets)

4) leg press 30 reps, superset 24 inch box jumps 10 reps (5 sets)

5) leg curls 10 reps, single leg rdl 8 reps (5 sets)

Abs: 3 sets of 3 part ab medley, 4x 30 medicine ball twists

 

Tuesday: Shoulders

Warm up: 20 mins cardio

  • Machine lateral raise 20 reps (5 sets)
  • Standing Dumbell Arnold presses- 12 reps, superset dumbbell front raises-10 (4 sets)
  • Hands wider then shoulder width push ups-assistance if needed for 15-20 (6 sets)
  • Machine shoulder press 4×20
  • Bent over dumbbell lateral raises 5×12 superset single arm dumbbell lateral raises 15 each arm
  • Barbell front raises 5×12, superset 20 Frog Jumps (explode as high as you can)
  • Dumbell Shrugs-Start heavy shrugging until failure, at failure drop 10lbs and continue, at failure again drop 10 more lbs and continue, and so forth

Abs: 5 sets of 3 part ab medley

 

Wednesday: Legs B

Warm up: 20 mins cardio

1) 5×20 leg extensions, superset standing squats 5×50 reps

2) Barbell squat HEAVY 8×8, drop to floor on your back feet up strait in air and do 20 toe touches (30 seconds between sets)

3) Heavy leg press  5×15, drop to floor and do 15 reps of leg lifts with stability ball between ankles (30 seconds between sets)

4) Hack squats 4×20 (alternate foot placement, toes pointed out versus straight ahead), 25 ab wheels between each set

5) Bench step ups 4×8 each leg (heavy, barbell on shoulder)

 

 

Thursday: Chest

Warm up: 20 mins cardio

1) 4×20 cable fly

2) Incline dumbbell press 4 sets 12 reps (60 seconds between sets)

3) Flat dumbbell press 12 reps, superset incline flies 12 reps (4 rounds)

4) Hi to low cable fly 12 reps, superset close grip pushups 20 reps (4 rounds)

Abs: 3 sets of 3 part ab medley

 

Friday: Arms

Warm up: 30 mins cardio

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset of 10 on last set

6) Bench dips 3×30

 

Saturday: 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!