Women’s Daily Trainer

Women’s Daily Trainer

Monday:

  1. Leg Extensions 5 sets of 15 reps
  2. Sumo Barbell Back Squats 5 sets of 8 reps
  3. Reverse Facing Hack Squat 4 sets of 18 reps
  4. Walking Weighted Lunges 4 sets of 24 reps super set by 20 frog jumps
  5. Single Leg LegPress 4 sets of 15 each leg superset Leg Curls 4 x 20
  6. High Box Jumps 15 reps super set with Plank until failure (4 rounds)
  7. 10 deadmill sprints (20 sec on/40 sec off)
  8. 4 sets of 25 ab wheel
  9. 5 sets of 20 decline sit ups

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

Tuesday:

  1. Seated DB shoulder press 4 sets of 15 reps (at top of rep your hands should be wider than your shoulders
  2. Standing DB lateral raises 5 x 20
  3. Plate Front Raises 5 x 15 superset with Rope Face Pull 5 x 20
  4. Reverse Delt Fy’s with cables 4 x 12 superset with Smith Machine Upright Rows 4 x 20
  5. Wide grip Barbell Shrugs 15 reps superset with shoulder width grip Barbell Shrugs 15 reps (5 rounds)
  6. Run The Rack DB Shrugs (failure with every dumbbell on the rack starting with the highest weight to the lowest)
  7. 3 sets of 3part ab medley

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

Wednesday:

  1. 15 pull ups superset with 10 push ups (5 rounds)
  2. Conventional Deadlifts 5 sets of 10 reps
  3. Sumo Deadlifts 4 sets of 12 reps
  4. Lat- Pulldowns wide grip 4 sets of 15 reps superset with Rope Lat Pullovers 4 sets of 15
  5. Bent Over DB Rows 4 x 15 super set with 4×25 decline sit ups
  6. Seated close grip cable rows 6 sets of 12 reps
  7. 4 sets of 10 pull ups
  8. 5 sets of Decline reverse Crunches

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

Thursday:

  1. Frog Jumps 4 sets of 25 super set with 25 body weight squats (60 sec rest)
  2. Jump Rope 45 seconds superset with 15 leg extensions (5 rounds)
  3. High Box Step ups 4 sets of 12 reps each leg super set box jumps 10 reps
  4. Alternating lunge jumps 20 reps superset with Smith machine squats (leaning back on the bar, with feet way out in front of you) 5 sets of 20 reps
  5. 10 burpees superset with Dumbbell walking lunges 12 each leg (4 rounds)
  6. 4 sets of 15 ab wheel
  7. 4 sets of 20 decline sit ups

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

Friday:

  1. Cable Chest Fly’s 5 sets of 15 reps
  2. Incline Barbell Bench Press 10 sets of 10 super set with 10 push ups
  3. Standing Resistance Band Chest Fly’s 5 sets of 15
  4. Alternating Incline DB Bench Press 5 sets of 12 each arm (24 total reps each set)
  5. Barbell Front Raise 4 sets of 20
  6. Seated DB Lateral Raise 5 sets of 8 reps
  7. Smith Machine Flat Guillotine Bench Press 4 sets of 10 reps super set with Smith Machine
  8. Shoulder press 4 set of 20 reps
  9. Guillotine press you will lower the bar right down to your neck and extend to press back up squeezing your inner chest
  10. 3 sets of 3 part ab medleyIntermediate

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

Saturday:

  1. EZ Bar Curls 5 sets of 15 super set with Dips 5 x 20
  2. Overhead Rope Tricep extension 5 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 5 x 12 superset Rope Tricep Kickbacks 5 x 12
  5. Smith Machine Drag Curls 5 x 15
  6. Rope Bicep Curls 4 x 20 with a droplet of 10 reps after each set
  7. Overhand Cable Tricep Pressdowns 5 x 12 super set Underhand Cable Curls 5 x 12
  8. 4 sets of 25 Ab Wheel
  9. 4 sets of 25 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

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