New Women’s Daily Trainer

Womens Daily Trainer

Monday: Quads/Calves

  • Back Squats 4 x 8-10
  • Hack Squats 4 x 15-20
  • Front Squats 4 x 8-10
  • Leg Press 4 x 15-20
  • Seated Leg Extensions 4 x 15
  • Seated Calf Raises 4 x 20-30

Tuesday: Chest

  • Flat Bench Press 4 x 6-8
  • Incline Bench Press 4 x 8-10
  • Incline Dumbbell Fly’s 3 x 10-12
  • Cable Fly’s 3 x 12-15

Wednesday: Back

  • Wide Grip Pull Ups 4 x Failure
  • Wide Grip Pulldowns 4 x 12-15
  • Bent-Over Barbell Rows 4 x 10-12
  • T-Bar Rows 4 x 8-12
  • One-Arm Dumbbell Rows 4 x 10-12
  • Seated Cable Rows 4 x 10-12
  • Deadlifts 4 x 5-8

Thursday: Glutes/Hamstrings/Calves

  • Lying Leg Curls 4 x 12-15
  • Seated Leg Curls 4 x 12-15
  • Walking lunges 4 x 12-15 (per leg)
  • Romanian Stiff Legged Deadlifts 4 x 12-15
  • Glute Kickbacks 4 x 15 (per leg)
  • Standing Calf Raises 4 x 20-30

Friday: Shoulders

  • Side Lateral Raises 4 x 10-12
  • Front Raises 4 x 10-12
  • Military Press 4 x 8-10
  • Single-Arm Lateral Raises 4 x 10-12
  • Bent-Over Raises 4 x 10-12
  • Pec Dec Fly’s 4 x 12-15 (Superset)
  • Single-Arm Side Lateral Cable Raises 4 x 12-15

Saturday: Arms

  • Straight Bar Curls 4 x 10-12
  • EZ-Bar Curls 4 x 12-15
  • Alternating Curls 4 x 15 (each arm)
  • Rope Curls 4 x 12-15 (Superset)
  • Straight Bar Curls 4 x 12-15
  • Machine Dips 4 x 12-15
  • Skull Crushers 4 x 8-10
  • Lying Dumbbell Extensions 4 x 12
  • Close Grip Pushdowns 3 x 12-15
  • Rope Pushdowns 3 x 12-15

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