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| |  | | | Women's Weight Training |   Women's Weight TrainingWeight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Alternate training the major muscles of the upper and lower body.
Perform two exercises for each major muscle group of the upper body.
Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately go to another set of 12 reps for that muscle group.
For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, Wait two minutes before moving on to your next muscle group, Complete this pattern five times for the upper body training experience and four times for the lower body training experience.
Always plan your training before hand.
Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Daily Training Guide
| Day 1 |
Upper Body Weight Training |
Chest/Shoulders/Triceps/Back/Biceps |
| Day 2 |
Cardiovascular Workout |
|
| Day 3 |
Lower-Body and Abs Weight Training |
Quads/Hamstrings/Calves/Abdominals |
| Day 4 |
Cardiovascular Workout |
|
| Day 5 |
Upper-Body Weight Training |
Chest/Shoulders/Triceps/Back/Biceps |
| Day 6 |
Cardiovascular Workout |
|
| Day 7 |
Rest |
|
|
Upper Body
|
|
Chest
|
|
Choose Exercise from List
|
| Barbell Bench Press |
| Barbell Incline Press |
| Dumbbell Bench Press |
| Dumbbell Incline Press |
| Dumbbell Flyes |
| Cable Crossovers |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Back
|
|
Choose Exercise from List
|
| Pull-Ups |
| Wide-Grip Lat Pulldowns |
| One-Arm Dumbbell Rows |
| Seated Cable Rows |
| Back Extensions |
| Straight Arm Pulldowns |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Shoulders
|
|
Choose Exercise from List
|
| Seated Dumbbell Press |
| Front Raises |
| Lateral Raises |
| Reverse Flyes |
| Upright Cable Rows |
| Upright Barbell Rows |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Biceps
|
|
Choose Exercise from List
|
| Alternate Dumbbell Curls |
| Barbell Curls |
| Preacher Curls |
| Concentration Curls |
| Cable Curls |
| Hammer Curls |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Triceps
|
|
Choose Exercise from List
|
| Seated Triceps Presses |
| Lying Triceps Presses |
| Triceps Kickbacks |
| Triceps Pushdowns |
| Cable Extensions |
| Bench Dips |
| Repetitions: x12, 10, x8, x6, x12, x12 |
Click here to download the
Exercise Guide!
|
|
Lower Body
|
|
Quadriceps
|
|
Choose Exercise from List
|
| Barbell Squats |
| Leg Presses |
| Leg Extensions |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Hamstrings
|
|
Choose Exercise from List
|
| Dumbbell Lunges |
| Straight-Leg Deadlifts |
| Lying Leg Curls |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Calves
|
|
Choose Exercise from List
|
| Seated Calf Raises |
| Standing Heel Raises |
| Repetitions: x12, 10, x8, x6, x12, x12 |
|
Abs
|
|
Choose Exercise from List
|
| Floor Crunches |
| Oblique Floor Crunches |
| Decline Crunches |
| Decline Oblique |
| Hanging Knee Raises |
| Reverse Crunches |
| Cable Crunches |
| Cable Oblique Crunches |
| Repetitions: x12, 10, x8, x6, x12, x12 |
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