Taylor Frisch - Top Tier Personal Training
Sculpt your dream body with Muscle Mermaids, the ultimate online weightlifting program for women. Emphasis on shoulders, glutes, and core.
The science-backed workouts will utilize commercial gym equipment including dumbbells, barbells, machines, and cables to help you tone your body and achieve your physique goals. With 6 days a week of new programming delivered through the convenient TrainHeroic app, you'll have the flexibility to train at your own pace.
For just $10/month, gain access to the daily workouts, plus my coaching, cues, and technique videos. Plus, the private chat offers personalized support and a community to train alongside.
Start your one-week free trial now and experience the transformational power of Muscle Mermaids. Together we will redefine what your body can achieve.
6 sessions per week
Must use App app to view and log training
Team Training
A
Smith Machine Shoulder Press
3 x 12
B
Machine (Converging) Chest Press
2 x 15
C
Cross-Body Cable Lateral Raise
3 x 15
D
Plate Front Raise
2 x 15
E
Seated Dip Machine
2 x 15
F
Dual Rope Tricep Pushdown
2 x 15
A
Wide Grip Lat Pulldown
3 x 12
B
Single Arm Standing HammerStrength Machine Row
2 x 12
C
Chest Supported T-Bar Row
3 x 12
D
T-Bar Kelso Shrug
2 x MAX
E
Reverse Pec Deck Fly
2 x 15
F
Single Arm DB Preacher Curl
3 x 12
A
Hip Abduction Machine
2 x 12
B
Leg Extension
3 x 9
C
Full ROM Leg Press
3 x 10
D
Lying Hamstring Curl
3 x 12
E
45 Degree Glute Extension
3 x 12
F
Hip Thrust
10, 10, 10, MAX, MAX
G
Calf Raises on Leg Press Machine
3 x 12
A
Machine Shoulder Press
3 x 9
B
Machine Lateral Raise
3 x 12
C
DB Bench Press
2 x 9
D
Cable Front Raise
2 x 9
E
Cross Body Dual Cable Tricep Extension
2 x 12
F
Triceps Katana Extensions
2 x 12
A
Machine Row Overhand Grip
3 x 10
B
"KAS" Chest Supported S/A Lat Pulldown
2 x 10
C
Machine Assisted Pullup
3 x 10
D
DB Rear Delt Fly (1+1/4 top)
2 x 12
E
Incline Hammer Curl 1+1/4 reps (bottom)
2 x 12
F
Hammer Grip Preacher Curl
2 x 12
A
Smith Machine Back Squat
3 x 10
B
Seated Adductor Machine
3 x 10
C
Leg Extension
3 x 10
D
Machine Hip Thrust
3 x 8
E
B-Stance DB RDL w/ Rotation
2 x 10
F
Seated Hamstring Curl
3 x 10
G
Seated Calf Raise
2 x 10
A
Zone 2 Cardio
1 x 30:00
When you join a team you’re getting more than programming, you’re joining an online community.
Muscle Mermaids
Muscle Mermaids
Muscle Mermaids
