|
|
Full Body Workout for Women |
|
|
|
|
| Warmup 5-10 min. |
Perform 3 Days Per Week |
Reps |
Sets |
Weight |
Date |
| Choose
One |
Bodymaster Leg Extension Machine |
25 |
1 |
|
|
| Quadriceps |
Cybex Leg Extension Machine |
25 |
1 |
|
|
| Choose One |
Bodymaster Leg Curl Machine |
25 |
1 |
|
|
| Hamstrings |
Cybex Leg Curl Machine |
25 |
1 |
|
|
| |
Cybex 1 Leg at a time Curl |
25 |
1 |
|
|
| Choose One |
Free Weight Barbell Squat |
15 |
2 |
|
|
| Legs |
Dumbell Squat |
15 |
2 |
|
|
| |
Bodymaster Smith Machine Squat |
15 |
2 |
|
|
| |
Hammer Strength Smith Machine Squat |
15 |
2 |
|
|
| |
Icarian Hack Squat |
15 |
2 |
|
|
| |
Hammer Strength V-Squat |
15 |
2 |
|
|
| Choose One |
Assisted Pull-Up Machine |
10 |
2 |
|
|
| Back |
Cybex Pulldown Machine |
10 |
2 |
|
|
| |
Hammer Strength Pulldown Machine |
10 |
2 |
|
|
| |
Bodymaster Pulldown Machine |
10 |
2 |
|
|
| Choose One |
Cybex Rowing Machine |
10 |
2 |
|
|
| Back |
BodyMaster Rowing Machine |
10 |
2 |
|
|
| |
Low Pulley Row |
10 |
2 |
|
|
| |
T-Bar Row |
10 |
2 |
|
|
| Choose One |
Dumbell Bent Leg Raise |
15 |
2 |
|
|
| Glutes/Hamstrings |
Barbell Bent Leg Raise |
15 |
2 |
|
|
| |
Glute Machine #15 |
15 |
2 |
|
|
| |
Hammer Strength Bent Leg Raise |
15 |
2 |
|
|
| Choose One |
Cybex Shoulder Press |
10 |
2 |
|
|
| Shoulders |
Bodymaster Shoulder Press |
10 |
2 |
|
|
| |
Cybex Plate Load Shoulder Press |
10 |
2 |
|
|
| |
Seated Dumbell Press |
10 |
2 |
|
|
| |
Barbell Clean & Press above head |
10 |
2 |
|
|
| |
Standing Barbell Press above head |
10 |
2 |
|
|
| |
Standing or Seated Dumbell Laterals |
10 |
2 |
|
|
| Choose One |
Cybex Leg Press |
15 |
2 |
|
|
| Legs |
Icarian Leg Press |
15 |
2 |
|
|
| Legs/Lower Back |
Barbell Deadlift |
15 |
2 |
|
|
| Choose One |
Incline Dumbell Press |
10 |
2 |
|
|
| Chest |
Incline Barbell Press |
10 |
2 |
|
|
| |
Hammer Strength Incline Press |
10 |
2 |
|
|
| |
Bodymaster Smith Machine Incline Press |
10 |
2 |
|
|
| |
Hammer Strength Smith Machine Incline Press |
10 |
2 |
|
|
| |
Incline Cable Crossovers |
10 |
2 |
|
|
| Choose One |
Cybex Tricep Machine |
10 |
2 |
|
|
| Triceps |
Bodymaster Tricep Machine |
10 |
2 |
|
|
| |
V-Bar Cable Pushdowns |
10 |
2 |
|
|
| |
Lying Cable Extension Behind Head |
10 |
2 |
|
|
| |
Lying EZ Culr Bar Extensions Behine Head |
10 |
2 |
|
|
| |
One Arm Cable Kickbacks |
10 |
2 |
|
|
| |
One Arm Dumbell Kickbacks |
10 |
2 |
|
|
| |
Seated Dumbell Extensions Behind Head |
10 |
2 |
|
|
| Choose One |
Cybex Bicep Curl Machine |
10 |
2 |
|
|
| Biceps |
Bodymaster Bicep Curl Machine |
10 |
2 |
|
|
| |
Standing Alternating Dumbell Curls |
10 |
2 |
|
|
| |
Seated Alternating Dumbell Curls |
10 |
2 |
|
|
| |
Incline Dumbell Curls (both arms at same time) |
10 |
2 |
|
|
| |
Preacher Bench EZ Curls (45 degree side of bench) |
10 |
2 |
|
|
| |
Preacher Bench Barbell Curls (45 degrees) |
10 |
2 |
|
|
| |
Preacher Bench EZ Curls (90 degree side of bench) |
10 |
2 |
|
|
| |
Preacher Bench Barbell Curls (90 degree side) |
10 |
2 |
|
|
| |
Standing Barbell Curls |
10 |
2 |
|
|
| |
Total Sets |
|
20 |
|
|
