Women’s Daily Trainer

Womens Daily Trainer

Monday:

  • 5 sets of 5 Leg Extensions
  • Leg Press feet wide 10 sets of 10 reps
  • Leg Press feet shoulder width 10 sets of 10 reps
  • Barbell Front Squats 5 sets of 10 reps wide stance superset 5 sets of 10 reps shoulder width athletic stance
  • Alternating Lunge Jumps 5 sets of 20 (10 jumps each leg) superset with Reverse Hyper Extensions 5 sets of 20 reps
  • Single Dumbbell Pulse Squats 5 sets of 25 pulses
  • 5 sets of 20 burpees

 

 

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

 

 

Tuesday:

  • Dumbbell Lateral Raises 4 sets of 20 reps
  • TRX Rear Delt Fly’s 15 reps superset with Barbell Front Raises 12 reps (5 rounds)
  • Single Arm Cable Lateral Raises 4 sets of 45 seconds each arm superset with EZ bar Cable Front Raises 4 sets of 60 seconds
  • Smith Machine Shoulder Press 8 sets of 8 reps
  • Dumbbell Shoulder Press10 reps superset with Stott Dumbbell Press 6 reps each arm (Stott Press- Start with both arms extended above your head, lower one arm so that your arm creates a 90 degree angle then press and extend your arm back up so that both arms are straight. Repeat with the opposite arm while the arm you just pressed stays extended above your head)
  • Heavy Band Shrugs 5 sets until failure
  • 5 sets of Decline bench reverse crunches

 

 

Intermediate

1) Dumbbell lateral raises 4×15

2) Dumbbell shoulder press 4×15

3) Incline bench rear delt flies 4×15, superset strait bar upright rows 4×15

4) Dumbell shrugs 5×20

 

Wednesday:

  • Pull ups (assisted if necessary) 4 sets of 10 reps – pause at the bottom and the top of each repetition to prevent you from using momentum
  • Deadlifts from the Rack 6 sets 15/12/10/8/6/6
  • Dumbbell Bent Over Rows 15 reps, Dumbbell Deadlifts 15 reps, Underhand Close Grip Lat-pulldown 15 reps (5 rounds)
  • Bent Over Reverse Fly’s 5 sets of 12 reps superset with Seated wide grip cable rows 5 sets of 20 reps
  • Bent Over Heavy Band Rows 5 sets until Failure
  • 4 sets of 20 hanging leg raises
  • 4 sets of 25 decline sit ups

 

 

Intermediate

1) Lat pulldowns 4×12, dropset 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 pulldowns 4×15 superset lowerback hypers 4×25

 

 

Thursday:

  • Dumbbell Lateral Raises 4 sets of 20 reps
  • TRX Rear Delt Fly’s 15 reps superset with Barbell Front Raises 12 reps (5 rounds)
  • Single Arm Cable Lateral Raises 4 sets of 45 seconds each arm superset with EZ bar Cable Front Raises 4 sets of 60 seconds
  • Smith Machine Shoulder Press 8 sets of 8 reps
  • Dumbbell Shoulder Press10 reps superset with Stott Dumbbell Press 6 reps each arm (Stott Press- Start with both arms extended above your head, lower one arm so that your arm creates a 90 degree angle then press and extend your arm back up so that both arms are straight. Repeat with the opposite arm while the arm you just pressed stays extended above your head)
  • Heavy Band Shrugs 5 sets until failure
  • 5 sets of Decline bench reverse crunches

 

 

Intermediate

1) 5×20 leg extensions

2) 4×20 bench stepups with weight

3) Walking lunges 25 feet down and back, 30 standing squats between sets of lunges. No rest

4) Leg curls 4×20

 

 

Friday:

  • High to Low Cable Fly’s 5 sets of 15 reps
  • Incline Barbell Bench 6 sets of 12 reps
  • Flat Barbell Bench 10 sets of 10 reps superset with Push ups 10 sets of 10 reps
  • Incline Dumbbell Press 4 sets of 15 reps super set with Flat Dumbbell Press 4 sets of 12 reps
  • Decline Dumbbell Fly’s 5 sets of 10 reps
  • 4 sets of 25 Ab wheel
  • 4 sets of 24 decline sit ups

 

 

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)

 

Saturday:

  • Barbell Incline Bench Skull Crushers 4 sets of 12 reps superset with Rope Bicep Curls 4 sets of 20 reps
  • Overhead Triceps Dumbbell Extensions 4 sets of 15 reps superset with Barbell Bicep Curls 4 sets of 15 reps
  • Dumbbell Concentration Curls 5 sets of 10 reps each arm
  • Triceps Rope Extensions 4 sets of 25 reps (slow and controlled)
  • Close Grip Bench Press 5 sets of 10 reps superset with Dumbbell Hammer Curls 5 sets of 12 reps
  • Diamond Push Ups until failure superset with Dips until failure
  • Underhand Chin Ups until failure
  • 3 sets of 3 part ab medley

 

 

Intermediate

1) Strait bar curls 4×15 with a dropset of 10 reps on last set

2) Seated alternating dumbbell curls 3×15

3) Standing Hammer curls 4×12

4) Strait bar tricep pushdown 4×15 with a dropset of 10 on last set

5) Overhead rope extensions 4×15, dropset 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