New Women’s Daily Trainer

Womens Daily Trainer

  • Monday: Legs

    • Single Leg Extensions 4 x 10
    • Double Leg Extensions 4 x 10
    • Deadlifts 4 x 8
    • Lunges 50 Steps
    • Reverse Hack Squats 4 x 10
    • Cable Kick-Backs 4 x 10

    Tuesday: Back

    • Close Grip Seated Cable Row 4 x 10
    • Wide Grip Lat Pulls 4 x 10
    • Dumbbell Row 3 x 10
    • Single Arm Seated Cable Row 3 x 10
    • Close Grip Lat Pulls 4 x 10

    Wednesday: Shoulders

    • Dumbbell Shoulder Press 4 x 10
    • Side Lateral Cable Raises 4 x 10
    • Front Raises 4 x 10
    • Reverse Fly’s 4 x 10

    Thursday: Legs

    • Single Leg Extension 4 x 10
    • Double Leg Extension 4 x 10
    • Leg Press 4 x 10
    • Barbell Squats 3 x 10
    • Jumping Weighted Barbell Squats 4 x 10
    • Weighted Side Lunges 50 x Each Side

    Friday: Abs

    • Hanging Leg Raises 4 x 15
    • Medicine Ball Ab Crunch 4 x 15
    • Lying Leg Raises 4 x 15
    • Hanging Leg Raises 4 x 10

    Saturday: Back

    • Close Grip Seated Cable Row 4 x 10
    • Wide Grip Lat Pulls 4 x 10
    • Bent-Over Barbell Row 4 x 10
    • Single Arm Seated Cable Row 3 x 10
    • Close Grip Lat Pulls 4 x 10

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