New Women’s Daily Trainer

Womens Daily Trainer

Monday: Glutes

  • Smith Machine Squats 4 x 15
  • Leg Press 4 x 12
  • Kettle Bell Sumo Squats 4 x 12
  • Smith Machine Hip Thrusts 4 x12

Tuesday: Hamstrings/Calves

  • Lying Leg Curls 4 x 12
  • Standing Leg Curls 4 x 15
  • Deadlifts 4 x 12
  • Hip Abductor 4 x 20
  • Standing Calve Raises 5 x 20

Wednesday: Shoulders

  • Lateral Raises 4 x 10
  • Shoulder Press 4 x 15
  • Front Cable Raises 4 x 12
  • Rear Delt Fly’s 4 x 15

Thursday: Back

  • Pull Ups 4 x 10
  • Wide Grip Pulldowns 3 x 12
  • Close Grip Pulldowns 3 x 12
  • Seated Cable Row 4 x 15
  • Back Extensions 4 x 20

Friday: Arms

  • Overhead Cable Extensions 4 x 15
  • Skull Crushers 4 x 12
  • Cable Kickbacks 4 x 12
  • Dumbbell Curls 4 x 15
  • Cable Curls 4 x 15

Saturday: Chest/Abs

  • Dumbbell Fly’s 4 x 15
  • Push Ups 4 x 20
  • Hanging Leg Raises 4 x 20
  • Crunches 4 x 20
  • Planks 4 x 1 min

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