Gym routine for my new girlies

For each workout

1st set - 10 reps light but challenging weight

2nd set - 8-10 reps heavier weight

3rd set - 6-8 heaviest weight

4th set - weight from first set till failure

Day 1 - Quads

- Hip thrust

- Leg press & calf raise circuit

- Leg extensions

- One leg RDL

- Elevated Goblet squat into lunge

Day 2 - Biceps and back

- 21s

- Single arm rows

- Bicep curls & hammer curls circuit

- Lat raises

- Cable curls

- Pulldowns wide grip

Day 3 - Glutes and hamstrings

- hip thrust (high placement, 2 second hold at top)

- Leg press (high & wide placement)

- Hamstring curls

- Elevated goblet squat into lunges

- RDL hamstring based (8x3)

Day 4 - Triceps and chest

- inclined chest press

- Bench

- Skull crushers

- Tricep press

Day 5 - abs and cardio (do ab circuit 3 times, each workout 30/45 seconds)

- crunches

- plank

- leg raises with 2 second hold at bottom

- sit ups with legs flat

- walk/jog for 30 minutes