Women’s Daily Trainer

Womens Daily Trainer

Monday:

 

  1. Barbell Squats 4 sets of 20 reps, superset with Leg Press 15 reps, superset with Walking Lunges for 20 reps (4 rounds)
  2. Weighted High Box Step Ups 4 sets of 12 reps each leg
  3. Seated Leg Extension 5 sets of 15 reps
  4. Glute Ham Raises 4 sets of 15 reps OR Single Leg Back Extensions 4 sets of 10 reps each leg
  5. Smith Machine Split Squats 5 sets of 12 reps each leg
  6. Prone Leg Curls 5 sets of 12 reps
  7. 4 sets of 15 ab wheel
  8. 4 sets of 20 decline sit ups

 

 

Beginner

 

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. Barbell Front Raises 4 sets of 12 reps (45sec rest)
  2. Smith Machine Shoulder Press 5 sets of 12 reps (60 sec rest)
  3. Alternating Dumbbell Front and Lateral Raises with both arms at the same time (1 raise to the front and out to the side is considered 1 rep) (90 sec rest)
  4. Smith Machine Upright Rows 4 sets of 10 reps (45 sec rest)
  5. Bent over deltoid lateral fly’s (chest on incline bench) 3 sets of 12 reps (45 sec rest)
  6. Rope Crunches 4 sets of 25 reps (45-60 sec rest)
  7. Hanging Leg raises 4 sets of 20 reps

 

 

Beginner

 

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. Sumo Deadlift 6 sets of 15/15/12/12/10/10 reps (90 sec rest)
  2. Wide grip lat pull downs 4×15 superset with seated close grip rows 4 x15 (60 sec rest)
  3. Barbell Bent Over Rows 5 sets of 20 reps (60 sec rest)
  4. Athletic Stance Deadlift 5 sets of 10 reps (45 sec rest)
  5. Underhand lat pull downs 4 sets of 20 reps superset 10 push ups (60 sec rest)
  6. Dumbbell Deadlifts 5 sets of 20 reps
  7. Back Hyper Extensions 5 sets of 20 reps

 

 

Beginner

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

 

 

Beginner

 

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. 4 sets of 15 push ups or until failure
  2. Cable Fly’s 5 sets of 15 (45 sec rest)
  3. Flat Barbell Bench Press 4 sets of 10 reps
  4. Chest Press machine 4 sets of 15 reps
  5. Plank until failure on hands (in the top of push ups position) 4 rounds until failure (60 sec rest)
  6. 4 sets of 15 rope crunches
  7. 3 sets of 3 part ab medley

 

Beginner

 

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. Barbell curls 4 sets of 15 reps superset with rope triceps extensions 4×12
  2. Skull Crushers 4 sets of 10 reps
  3. Seated Hammer Curls (alternating) 4 sets of 12 reps each arm
  4. Bench dips 5 sets of 20 reps
  5. Overhead DB triceps extensions 4 sets of 20 reps
  6. 12 push ups alternating with DB Rows in Push up position on dumbbells
  7. 3 sets of decline reverse crunches until failure

 

Beginner

 

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