Womens Workouts Wks 1-4

Click Here To Download the Womens Advanced Workouts Weeks 1-4

WORKOUT 1 – CHEST & TRIS
EXERCISE	REPS	SETS	REST
BARBELL BENCH PRESS	12-15	4	60
PEK DEK FLY	12-15	4	45
MACHINE SHOULDER PRESS 1 or 2	12-15	3	45
DB LATERAL RAISE	12-15	3	45
STRAIGHT BAR PUSHDOWN	12-15	3	45
CABLE OH EXTENSIONS	12-15	4	45
PUSHUP	MAX	4	45
WORKOUT 2 – GLUTES/HAMMIES/CORE
EXERCISE	REPS	SETS	REST
ROMANIAN DEADLIFT – BB	10-12	4	60
WEIGHTED STEPUPS – each leg	10-12	4	30
GLUTE THRUST 1 or 2	15-20	4	45
SIDE PLANK – each side	30secs +	3	30
LYING LEG CURL	12-15	4	45
AB WHEEL	MAX	3	45
WORKOUT 3 – BACK & BICEPS
EXERCISE	REPS	SETS	REST
WIDEGRIP ASSISTED PULLUP	10-12	4	60
SEATED ROW 1 or 2 or 3	10-12	4	60
WIDEGRIP LAT PULLDOWN	10-12	4	60
PLANK	MAX	3	45
RUSSIAN TWIST	20	3	45
INCLINE DB CURL	12-15	3	45
CABLE HAMMER CURL	12-15	3	45
WORKOUT 4 – QUADS AND CALVES
EXERCISE	REPS	SETS	REST
BB SQUATS	12-15	4	60
LEG PRESS – FEET LOW	12-15	4	60
WEIGHTED WALKING LUNGE	10-12	3	45
CALVES 1 or 2 or 3 or 4	20-30	3	30
SIDE LUNGES – slow and controlled	10-12	3	30
SEATED LEG EXTENSION	12-15	4	45
WORKOUT 5 – FUNCTIONAL DAY

Choose one of the options from the functional day training or choose one from the book 😊