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.