Women’s Daily Trainer

Womens Daily Trainer

Monday:

  1. Smith Machine Wide stance Squats- 4 sets of 15 reps superset with Smith Machine Shoulder width stance squats- 12 reps
  2. Reverse Back Extensions 4 sets of 15
  3. Frog Jumps 4 sets of 20 superset with Leg Extensions 4 sets of 15
  4. Reverse weighted walking lunges- 4 sets of 20
  5. Ab wheel 4 sets of 25
  6. Squat Jumps In and Out- 5 sets of 25
  7. Decline Sit ups 4 sets of 20

Tuesday:

  1. Incline Barbell Push ups- 4 sets of 12 superset with TRX Pull ups until failure
  2. Wide Grip Lat-Pulldown 4 sets of 12 reps superset Floor Push ups 4 x 15
  3. Incline Dumbbell Bench for 4 sets of 12 reps superset with Flat Dumbbell Bench Press 4 sets of 12 reps
  4. Over hand Cable Rows 4 sets of 15 reps superset with Underhand Cable rows for 4 sets of 15 reps
  5. 3 sets of 3 part ab medley
  6. 10 deadmill sprints

Wednesday:

  1. Standing Dumbbell Lateral Raises 4 sets of 15 reps
  2. Rope Face Pull 4 sets of 15 reps superset with seated barbell shoulder press for 4 sets of 12 reps
  3. Smith Machine upright row 4 sets of 15 reps superset with Bent over rear delt fly’s 4 sets of 15 reps
  4. Underhand resistance band lateral raises 4 sets of 15 reps superset with Barbell Front raises 4 sets of 15 reps
  5. Smith Machine Barbell Shrugs 4 sets of 25 reps
  6. Reverse Decline Crunches 4 sets of 25 reps

 

Thursday:

  1. High Box weighted step ups 4 sets of 10 each leg superset with Bosu Ball Squats 4 sets of 15 reps
  2. Weighted Walking Lunges 4 sets of 20 superset with 40 Mountain Climbers
  3. Frog Jumps 4 sets of 20 superset with Reverse Back Extensions 4 sets of 20
  4. Barbell Back Squats (Go below parallel) 4 sets of 15 superset with Alternating lunge jumps for 4 sets of 20 reps
  5. Ab wheel for 4 sets of 25 reps
  6. 10 deadmill sprints

Friday:

  1. Incline Barbell Push ups- 4 sets of 12 superset with TRX Pull ups until failure
  2. Wide Grip Lat-Pulldown 4 sets of 12 reps superset Floor Push ups 4 x 15
  3. Incline Dumbbell Bench for 4 sets of 12 reps superset with Flat Dumbbell
  4. Bench Press 4 sets of 12 reps
  5. Over hand Cable Rows 4 sets of 15 reps superset with Underhand Cable rows for 4 sets of 15 reps
  6. 3 sets of 3 part ab medley
  7. 10 deadmill sprints

Saturday:

  1. Standing Dumbbell Lateral Raises 4 sets of 15 reps
  2. Rope Face Pull 4 sets of 15 reps superset with seated barbell shoulder press for 4 sets of 12 reps
  3. Smith Machine upright row 4 sets of 15 reps superset with Bent over rear delt fly’s 4 sets of 15 reps
  4. Underhand resistance band lateral raises 4 sets of 15 reps superset with
  5. Barbell Front raises 4 sets of 15 reps
  6. Smith Machine Barbell Shrugs 4 sets of 25 reps
  7. Reverse Decline Crunches 4 sets of 25 reps

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