New Women’s Daily Trainer

Womens Daily Trainer

Monday: 

    1. Warm up- Jump rope 45 seconds on and 45 seconds off for 15 minutes
    2. Pull ups- 4 sets of 15 reps superset with Ab whieel 4 sets of 25 reps
    3. Push Ups 4sets of 20 super set with Squat Jumps 4 sets of 15 reps
    4. Battle Ropes alternating waves 5 sets of 30 seconds superset with Decline Sit ups 5 sets of 25 reps
    5. 10 deadmill sprints

Intermediate:

  • 5×15 Barbell Back Squats
  • 5×20 Leg Extensions
  • 4×24 Weighted Walking lunges
  • 5×12 Prone Leg Curls
  • 5×10 each leg Box Step Ups

(Abs Same as Above)

 

Tuesday: 

  1. Barbell Deadlifts- 6 sets of 10 reps
  2. Pull ups- 4 sets of 15 reps superset with rope cable pullovers 4 sets of 15 reps
  3. Barbell Bent Over Rows 4 sets of 15 reps with a drop set of 10 reps after each set
  4. Seated Cable Rows 4 sets of 12 reps superset with Double Dumbbell Rows 4 sets of 12 reps
  5. Single Arm Bent Over Dumbbell Rows 4 sets of 15 reps superset with Hanging Leg Raises 4 sets of 15 (controlled) reps

Intermediate:

  • 5×15 Smith Machine Shoulder Press
  • 4×20 Dumbbell Lateral Raises
  • 4×15 Barbell Upright Rows
  • 4×12 Barbell front raises
  • 4×15 Bent over rear deltoid fly’s

(Abs same as above)

 

Wednesday: Shoulders

  1. Arnold Shoulder Press- 5 sets of 15 reps
  2. Standing Dumbbell Lateral Raises- 4 sets of 15 reps with a drops set of 12 reps after each set
  3. Straight bar Cable Upright Rows 4 sets of 15 reps
  4. Seated Military Press Machine 4 sets of 12 reps superset with Dumbbell Bent over Rear Delt Fly’s 4 sets of 15 reps
  5. Dumbbell Shrugs- 4 sets of 25 reps superset with 4 sets of 3 part ab medley
  1. Intermediate

1) Lateral pull downs 4×12, drop set of 10 on last set

2) Single armed dumbbell rows 4×15 each arm

3) Close grip seated cable rows 4×15

4) Close grip pull downs 4×15 superset lower back hyper extensions 4×25

Abs: same as above

 

Thursday: 

  1. Leg Press 2 sets of 20 reps, 2 sets fo 15 reps, 2 sets of 12 reps, 2 sets of 10 reps
  2. Seated Leg Extension- 5 sets of 18 reps
  3. High Box Step ups- 4 sets of 10 reps each leg superset with Mountain Climbers- 4 sets of 30 reps
  4. Weighted Walking Lunges- 4 sets of 24 reps
  5. Lying Leg Curls- 5 sets of 10 reps with a drop set of 10 reps after each set

 

Friday: Arms

  1. Incline Bench Seated Dumbbell Curls- 4 sets of 15 reps both arm simultaneously
  2. Rope Cable Tricep Extensions- 4 sets of 15 reps superset with bench dips for 15 reps
  3. Barbell Bicep Curls 5 sets of 15 reps with a drop set of 10 reps after each set
  4. Incline Bench Skull Crushers- 4 sets of 12 reps superset right into a close grip incline bench press 4 sets of 20 reps
  5. Close Grip Push ups (diamond if possible) 4 sets until failure superset with Decline sit ups 4 sets of 25 reps

 

Intermediate

1) Strait bar curls 4×15 with a drop set of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar triceps pushdown 4×15 with a drop set of 10 on last set

5) Overhead rope extensions 4×15, drop set of 10 on last set

6) Bench dips 3×30

Abs: same as above

 

Saturday:

  1. Smith Machine Bench Press-
    1. 1 warm up set: 15 reps
    2. 8 sets of 8 reps
  2. Flat Bench Dumbbell Chest Fly’s 4 sets of 15 repetitions superset with Floor Push ups for 15-20 reps
  3. Incline Dumbbell Bench Press 4 sets of 15 repetitions superset Dips 4 sets of 15 reps or failure
  4. Flat Dumbbell Bench Press 5 sets of 15 repetitions superset with Overhand Cable Triceps Extensions 5 sets of 15 repetitions
  5. Crunches- 5 sets of 30 repetitions superset with Ab wheel- 5 sets of 15 repetitions

Intermediate

1) 4×20 cable fly

2) Incline dumbbell press 5 sets 8 reps. 60 seconds between sets.

3) Flat dumbbell press8 reps, superset incline flies 8 reps. 4 rounds

4) Hi to low cable fly 15 reps, superset close grip pushups 30 reps (4 rounds)

(Abs same as above)

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