Women’s Daily Trainer

Womens Daily Trainer

Monday:

  1. Dumbbell Chest Press 4 x 15
  2. Machine Chest Press 3 x 15
  3. Machine Lateral Raise 3 x 15
  4. Cable Pressdown 3 x 15
  5. Tricep Machine 3 x 12
  6. Dip Machine 3 x 20

Tuesday

  1. Leg Press 4 x 25
  2. Leg Extension 3 x 15
  3. Hip Abduction 3 x 12
  4. Ab Machine Circuit 3 x Failure
  5. Reverse Crunches 3 x Failure
  6. Frog Jumps 4 sets of 30

Wednesday:

  1. Machine Rows 4 x 12
  2. Machine Pullovers 4 x 15
  3. Machine Pulldowns 3 x 12
  4. Dumbbell Curls 3 x 10
  5. Machine Curls 3 x 15
  6. 3 sets of 3 part ab medleyIntermediate

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

Thursday:

  1. Stiff Legged Deadlifts 4 x 10 (heavy)
  2. Hip Extension 3 x 15
  3. Machine Hip Adduction 3 x 12
  4. Lying Leg Curl 3 x 20
  5. Seated Leg Curl 3 x 12
  6. Machine Calf Raise 3 x Failure
  7. Standing Calf Raise 3 x FailureIntermediate

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

Friday:

  1. Lat-pulldown 4 x 12
  2. Bent Over Barbell Rows 3 x 12
  3. Machine Lateral Raise 3 x 10
  4. Cable Pressdown 3 x 12
  5. Tricep press down Machine 3 x 15
  6. Dip Machine 3 x 20
  7. 3 sets of 30 rope crunchesIntermediate

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

Saturday:

  1. Leg Press 4 x 25
  2. Leg Extension 3 x 17
  3. Hip Abduction 3 x 15
  4. Plank 3 x Failure
  5. Reverse Crunches 3 x Failure
  6. Decline Sit ups 4 sets of 20
  7. Frog Jumps 4 sets of 30

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)

5) 4 sets of 15 rope crunches

6) 3 sets of 3 part ab medley

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