New Women’s Daily Trainer

Womens Daily Trainer

Monday: Back/Shoulders/Cardio Circuit

  • Wide Grip Lat Pulldowns 4 x 15
  • Close Grip Lat Pulldowns 3 x 10
  • High Rows 4 x 15
  • Rear Delt Fly’s 4 x 15
  • One-Arm Dumbbell Rows 4 x 8
  • Assisted Pull Ups 4 x 10
  • Dumbbell Shrugs 5 x 20
  • Standing Calf Raises 5 x 30
  • Cardio Circuit
  • Kettlebell Swings 20 x 3
  • Box Jumps 15 x 3
  • Renegade Rows 10 x 3 per arm
  • Russian Twists 20 x 3 per side

Tuesday: Quads/Hams

  • Front Squats 5 x 10
  • Wide Stance Leg Press 4 x 12
  • Lying Leg Curls 5 x 10
  • Bulgarian Split Squats 4 x 10 per leg
  • Dumbbell Romanian Deadlifts 4 x 15
  • Lying Leg Curls 2 x 20

Wednesday: Arms/Cardio Circuit

  • Standing EZ-Bar Curls 5 x 12
  • Cable Curls 5 x 12
  • Preacher Curls 3 x 20
  • Skull Crushers 5 x 12
  • Overhead Dumbbell Extensions 4 x 15
  • Bench Dips 3 x 25
  • Tricep Pulldowns 10 x 10
  • Cardio Circuit
  • Kettlebell Swings 20 x 5
  • Upright Rows 20 x 5
  • Box Jumps 15 x 5
  • Planks 45 Seconds x 5

Thursday: Full body/Cardio

  • Seated Machine Press 4 x 12
  • Seated Cable Rows 4 x 12
  • Reverse Pec Dec Fly’s 4 x 20
  • Close Grip Lat Pulldowns 4 x 18
  • Side Lateral Raises 3 x 15
  • Russian Twists 3 x 30 (Superset)
  • Lying Leg Curls 5 x 20
  • Treadmill Sprints

Friday: Quads

  • Leg Press 8 x 15
  • Box Squats 5 x 10
  • Leg Extensions 6 x 20
  • Close Stance Hack Squats 4 x 12
  • Walking Lunges 3 x 15 per leg

Saturday: Chest/Shoulders/Cardio Circuit

  • Smith Machine Incline Press 5 x 12-15
  • Machine Fly’s 3 x 15 (Drop Set)
  • Incline Push Ups 5 x 15
  • Side Lateral Dumbbell Raises 4 x 10 (Superset)
  • Front Dumbbell Raises 4 x 10
  • Seated Dumbbell Shoulder Press 4 x 30
  • Cardio Circuit
  • Kettlebell Snatches 10 x 4 per arm
  • Kettlebell Swings 20 x 4
  • Burpees 10 x 4
  • Planks 40 Seconds x 4

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