Women’s Daily Trainer

Womens Daily Trainer

Monday: Delts/Abs

  • Smith Machine Shoulder Press 4 x 12 (Superset)
  • Barbell Front Raises 4 x 12
  • Dumbbell Shoulder Press 4 x 12 (Superset)
  • Cable Face Pulls 4 x 12
  • Dumbbell Side Laterals 3 x Failure (Drop Set)
  • Hanging Leg Raises 3 x Failure
  • Lying Leg Raises 4 x 15 (Superset)
  • Crunches 4 x Failure

Tuesday: Quads/Calves

  • Neutral Stance Leg Press 4 x 10
  • Wide Stance Leg Press 4 x 10
  • Narrow Stance Leg Press 4 x 10
  • Reverse Hack Squats 4 x 12 (Superset)
  • Sissy Squats 4 x 12
  • Leg Extensions 4 x 10
  • Standing Calf Raises 4 x 20

Wednesday: Glutes

  • Hip Thrusts 15/12/10/10/8
  • Reverse Hack Squats 4 x 12 (Superset)
  • Abductor 4 x 15-20
  • Smith Machine Reverse Lunges 4 x 20
  • Cable Kickbacks 4 x 12 (each leg)

Thursday: Back/Abs

  • Wide Grip Pull Ups (Warm Up)
  • Bent-Over Barbell Rows 4 x 10
  • Lat Pulldowns 12/12/10/8
  • Seated Cable Rows 4 x 10-12 (Superset)
  • Standing Lat Pulldowns 4 x 12
  • Hanging Leg Raises 4 x Failure
  • Kneeling Cable Crunches 4 x 15-20

Friday: Hams/Glutes

  • Stiff Legged Deadlifts 4 x 12
  • Seated Leg Curls 5 x 12-15
  • Standing Leg Curls 4 x 12
  • Reverse Hack Squats 3 x 15

Saturday: Cardio

  • Rest Day

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