WORKOUT PLAN FOR WOMEN
Workout Plan for Women is created from selected exercises which to meet the needs of the female body. Exercises are with more power help to complete body firming. Here are 2 Workout plan for Women ,which will give you guidance on how to train to body shaping:
Workout for women 1
DAY 1 / CHEST, SHOUDERS, ABS, CARDIO
1.Walking, Treadmil - 15 minutes
2.Dumbbell Flyes - 3 sets of 15 reps
3.Incline Chest Press] - 3 sets of 15 reps
4.Machine Shoulder Press - 3 sets of 15 reps
5.Cable Rope Rear-Delt Rows - 3 sets of 15 reps
6.Crunches - 3 sets of 20 reps
7.Flat Bench Lying Leg Raise - 3 sets of 20 reps
8.Bicycling, Stationary - 30 minutes
DAY 2 / LATS, LOWER BACK, CARDIO
1.Walking, Treadmill - 15 minutes
2.Wide-Grip Lat Pulldown - 3 sets of 15 reps
3.Leverage High Row - 3 sets of 15 reps
4.Hyperextensions - 3 sets of 15 reps
5.Bicycling, Stationary - 30 minutes
DAY 3 / REST
DAY 4 / BICEPS, TRICEPS, ABS, CARDIO
1.Walking, Treadmill - 15 minutes
2.Dumbbell Alternate Bicep Curl - 3 sets of 15 reps
3.Cable Hammer Curls - Rope Attachment - 3 sets of 15 reps
4.Cable Rope Overhead Triceps Extension - 3 sets of 15 reps
5.Bench Dips - 3 sets of 15 reps
6.Crunches] - 3 sets of 20 reps
7.Flat Bench Lying Leg Raise - 3 sets of 20 reps
8.Bicycling, Stationary - 30 minutes
DAY 5 / QUADS, HAMSTRINGS, CALVES
1.Walking, Treadmill] - 10 minutes
2.Sit Squats - 3 sets of 20 reps
3.Dumbbell Lunge - 3 sets of 15 reps
4.One-Legged Deadlift - 3 sets of 10 reps
5.Hip Abduction - Machine - 3 sets of 15 reps
6.Standing Calf Raises - 3 sets of 20 reps
DAY 6 and DAY 7 / REST
If you do not know how to perform some of the exercises, click on it!
Ask your doctor whether you can use this training program!
Workout Plan for Women- 2
DAY 1 / QUADS, HAMSTRINGS, CALVES, GLUTES, CARDIO[/b]
1.Dumbbell Step Ups - 3 sets of 18-20 reps
2.Lying Leg Curls - 3 sets of 20 reps
3.Butt Lift (Bridge) - 3 sets of 15 reps
4.Seated Calf Raise - 3 sets of 15-18 reps
5.Bicycling, Stationary - 20 minutes
DAY 2 / ABS,CARDIO[/b]
1.Walking, Treadmill - 15 minutes
2.Elliptical Trainer - 15 minutes
3.Abs Crunch Machine - 3 sets of 20-25 reps
4.Reverse Crunch - 3 sets of 15-20 reps
5.Moving Side Planks from the Hand - 3 sets of 15-20 reps
DAY 3 / LATS, CHEST, SHOUDERS, TRICEPS, BICEPS, CARDIO
1.Wide-Grip Lat Pulldown - 3 sets of 15 reps
2.Dumbbell Flyes - 3 sets of 15 reps
3.Dumbbell Shoulder Press - 3 sets of 15 reps
4.Triceps Pushdown - 3 sets of 15 reps
5.Seated Dumbbell Curl - 3 sets of 15 reps
6.Bicycling, Stationary - 20 minutes
DAY 4 / ABS, CARDIO
1.Knee/Hip Raise on Parallel Bars - 3 sets of 15-20 reps
2.Scissor Kick - 3 sets of 15-20 reps
3.Walking, Treadmill - 15 minutes
4.Bicycling, Stationary - 20 minutes
DAY 5 / REST
DAY6 -DAY 1
If you do not know how to perform some of the exercises, click on it!
Ask your doctor whether you can use this Workout Plan for Women!
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