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

Sunday: Fat burning 1,000 rep workout

100 reps bench press with half of your body weight on the bar
100 reps assisted pull ups
100 reps barbell squats half body weight on the bar
100 reps crunches
100 reps push-ups
100 reps deadlifts with your total body weight on the bar
100 reps leg raises
100 yards of bear crawls
100 burpees
10 minutes of jump rope