Women’s Daily Trainer

Womens Daily Trainer

Sunday:

 

  1. Frog Jumps 4 sets of 20 superset with Hack Squats 4 sets of 15 reps
  2. Weighted Walking Lunges 4 sets of 24 lunges superset with Seated Leg Extension 4 x 15
  3. Squat Jumps 4 sets of 15 superset with dumbbell squat press 4 sets of 15 reps superset with back extensions 4 sets of 15 reps
  4. 5 sets of 20 decline sit ups superset with Kettle Bell Squat front raises 5 sets of 20
  5. Lying Leg Raises 15 reps (bring feet up over your head) superset with 1 minute Plank (4 rounds)

 

Intermediate

 

1) Barbell Squats 4×15

2) Leg Extensions 4×15

3) Weighted Walking Lunges 4×20, superset Squat Jumps 4×15

4) Lying Leg Curls 5×20

5) 4 sets of 15 ab wheel

6)4 sets of 20 decline sit ups

 

 

Monday:

 

  1. Dumbbell Lateral Raises 4×12 superset with Barbell Shoulder press 4×12
  2. Incline Bench Press 4 x 15 superset with Bench Dips 4 sets until failure
  3. 4 sets of 50 cycling crunches superset with Barbell Front Raise 4 sets of 12
  4. High Knee Jumps 4 sets of 25 each leg superset with Rope Face Pulls
  5. Barbell Upright Rows 4 x 15 superset with Single arm dumbbell lateral raises 4 x 12 each arm
  6. 5 sets of 20 lying leg raises

Intermediate

 

1) Dumbbell lateral raises 4×15

2) Dumbbell shoulder press 4×15

3) Incline bench rear deltoid flies 4×15, superset strait bar upright rows 4×15

4) Dumbbell shrugs 5×20

5) Rope Crunches 4 sets of 25 reps

6) Hanging Leg Raises 4 sets of 20 reps

 

Tuesday:

 

  1. 4 sets of 10 pull ups (assisted if necesary)
  2. Barbell Deadlifts 4 sets of 15 followed by 2 sets of 10 (heavy)
  3. Seated Close Grip Cable Rows 4 sets of 20 reps superset Bent over Dumbbell Rows 4 x 15
  4. Lat-Pull Over with straight bar 4 x 12 superset with Dumbbell Deadlift 4 x 15
  5. 3 sets of 3 part ab medley

Intermediate

1) Wide grip latissimus 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

5) Back Hyper extensions 5 sets of 20 reps

 

 

Wednesday:

 

  1. Barbell Front Squats 5 sets of 20 reps (very low and light weight)
  2. Lying Leg Curls 5 sets of 12 reps
  3. High Box Jumps 3 sets of 20 superset stiff leg deadlifts 3 sets of 15 reps
  4. Medicine Ball Twists 4 sets of 25 each side
  5. Alternating Lunge Jumps 4 sets of 20
  6. Leg Press 4 sets of 15 reps superset 24 walking lunges (bodyweight)

 

Intermediate

 

1) 5×20 leg extensions

2) 4×20 bench step ups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

5) 4 sets of 15 ab wheel

6) 4 sets of 20 decline sit ups

 

 

Thursday:

 

  1. 4 sets of 20 push ups (assisted if necessary)
  2. Cable chest fly’s 4 sets of 15
  3. Wide grip Cable rows 4 x 20 superset with Flat Barbell Bench Press 4 x 15
  4. Incline Db Press 4 x 12 superset with 30 jumping jacks
  5. Mountain Climber 4 x25 each leg superset with Hanging Leg Raises 4 sets of 15 reps

 

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)

5) 4 sets of 15 rope crunches

6) 3 sets of 3 part ab medley

 

Friday:

 

  1. EZ Bar Curls 4 sets of 15 super set with Dips 4 x 20
  2. Overhead Rope Tricep extension 3 x 20
  3. Straight Barbell Bicep Curls wide grip 4 x 12 super set with shoulder width grip 4 x 12
  4. Barbell Skull Crushers 4 x 12 superset Rope Tricep Kickbacks 4 x 12
  5. Rope Bicep Curls 4 x 20 with a droplet of 10 reps after each set
  6. 4 sets of 15 Ab Wheel superset with 4 sets of 15 Decline Sit Ups

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

Saturday: 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