Womens Workouts Weeks 5-8

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WOMENS WEEKS 5-8

   
WORKOUT 1 – LEGS 1  
EXERCISE REPS SETS REST
DEADLIFTS 8-10 4 60
SPLIT SQUAT 10-12 3 45
LEG CURLS 1 or 2 12-15 4 60
GLUTE THRUST 1 or 2 8-10 4 60
ROMAINIAN DUMBBELL DEADLIFT 12-15 3 60
LYING LEG RAISES 15-20 3 45
DECLINE SITUPS 15-20 3 45
WORKOUT 2 – CHEST/SHOULD/TRIS  
EXERCISE REPS SETS REST
DB CHEST PRESS 8-10 4 60
DB INCLINE FLY 10-12 3 45
ARNOLD PRESS 10-12 4 45
LATERAL RAISE MACHINE 12-15 3 45
UPRIGHT ROW 12-15 4 45
SKULLCRUSHER 10-12 4 45
TRICEP BENCH DIPS MAX 4 45
WORKOUT 3 – LEGS 2  
EXERCISE REPS SETS REST
1A: SQUAT 8-10 4 0
1B: SQUAT JUMPS 30scs 4 60
LEG PRESS – WIDE 1 or 2 20-25 3 60
LEG PRESS – NARROW 1 or 2 20-25 3 60
2A: SISSY SQUAT 20 4 0
2B: WALKING LUNGE 10 4 60
3A: AB WHEEL 15-20 3 0
3B: CABLE CRUNCH 20 3 60
WORKOUT 4 – BACK/BIS  
EXERCISE REPS SETS REST
ASSISTED PULLUP – BAND OR MACHINE 10-12 4 60
PLATE LAT PULLDOWN 12-15 4 60
WIDEGRIP SEATED ROW 10-12 4 60
STRAIGHT ARM PULLDOWN 12-15 4 60
INCLINE DB CURL 10-12 4 45
PREACHER CURL 10-15 4 45
WORKOUT 5 – FULL BODY  
EXERCISE REPS SETS REST
1A: BARBELL BENCH PRESS 12-15 4 0
1B: PUSHUPS 30secs 4 60
2A: SQUATS 12-15 4 0
2B: PULSE SQUATS 30secs 4 60
3A: DEADLIFTS 12-15 4 0
3B: GLUTE THRUST 1 or 2 20-30 4 60
SQUAT THRUST 1mn 4 60
 
       
       
NUMBERED EXERCISES ARE SUPERSETS – DO THE FIRST EXERCISE IMMEDIATELY FOLLOWED BY THE SECOND EXERCISE BEFORE TAKING A BREAK.      

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