Women’s Daily Trainer

Womens Daily Trainer

Monday:

  1. Leg Curls 5 sets of 15 reps superset with Leg Press 5 sets of 25 reps
  2. Wide Sumo Stance Squats 10 sets of 10 superset with Shoulder Width Squats 10 sets of 10
  3. High Box Step ups- 3 sets of 20 reps each leg
  4. Walking Dumbbell Lunges 4 sets of 20 reps superset with 20 Frog Jumps
  5. 4 sets of 25 Ab wheel
  6. 4 sets of 25 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. 4 sets of 30 Standing Dumbbell Lateral Raises superset with 15 Bent Over Dumbbell Lateral Raises
  2. 4 sets of 20 Standing Dumbbell Shoulder Press superset with 15 Seated Dumbbell Shoulder Press
  3. 4 sets of 25 Standing Barbell Upright Rows superset with 15 Barbell Front Raises
  4. 100 reps of bench dips until failure (try to perform the 100 reps within the smallest amount of sets possible)
  5. 5×20 decline reverse crunches

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. Pull ups 4 sets until failure (try to be in the double digit range at least. Use assistance if necessary)
  2. Barbell deadlift 6 sets of 12 reps
  3. Wide Grip Lat- Pulldowns- 4 sets of 15 immediately drop set for 10 reps
  4. Lying Dumbbell Pullover 4 sets of 15 reps
  5. Bent Over Single Arm Dumbbell Rows- 4 sets of 15 reps each arm drop set 12 reps each arm
  6. 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

Thursday:

  1. 5×15 Leg Extensions
  2. Dumbbell Squats 4 sets of 20 reps Superset Prone Leg Curls 4 sets of 15 reps
  3. Dumbbell Pulse Squats (hold dumbbell at chest) Pulse your hips up and down just a few inches from a parallel squat- 25 times superset with Leg Press- 20 reps (4 rounds)
  4. Barbell Ass-to-Ankles Squats- 5 sets of 12 reps
  5. 3 sets of 3 part ab medley
  6. 10 deadmill sprints

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. Flat Barbell Bench press- 1×20, 1×15, 1×12, 1×10, 1×8, 1×6, 1×8, 1×10, 1×15 (9 sets)
  2. Incline Dumbbell Press 4 sets of 15 reps immediately drop set 10 reps after each set
  3. Cable Fly’s 5 sets of 12 reps super set with 12 Clap Push ups
  4. Incline Dumbbell Fly’s 4 sets of 12 reps superset withe Bench Dips until failure
  5. Decline Reverse Crunches- 4 sets of 20 reps

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

Saturday:

  1. Dumbbell Preacher Curls 4 sets of 15 reps superset with Underhand Chin ups until failure
  2. Tricep Rope extensions 4 sets of 15 reps superset with Overhead Tricep rope Extension 4 sets of 15 reps
  3. Smith Machine Drag Curls 4 sets of 20 reps superset with Overhand Cable Straight Bar Press Downs 4 sets of 15 reps superset with Overhead Dumbbell Tricep Extensions 4 sets of 15 reps
  4. E-Z Curl Bar Crazy 8’s (8 reps on each grip of the bar- 40 reps each set) superset with Diamond
  5. Push ups until Failure (4 rounds)
  6. 4 sets of 25 Ab Wheel
  7. 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