bestfemale 
"If you Can dream it... you can do it!"
|
Day 1 : Chest / shoulders / Triceps / Biceps / Abs
start : 10-15 min. cardio
- Bench Press Machine (12x, 10x, 8x, 6x) / Butterfly (3 x 12-15)
- Rear Delt Raise machine (12x, 10x, 8x, 6x) / Front Dumbbell Raise (3 x 12-15)
- Cable Triceps Pushdown (12x, 10x, 8x, 6x) / Standing Dumbbell Triceps Extension (3 x 12-15) / Reverse Triceps Cable Pushdown (3 x 12-15)
- Standing Biceps Cable Curl (12x, 10x, 8x, 6x) / Alternate Hammer Curl (3 x 12-15)
- Cable Seated Crunch (3 x 15-20) / Decline Reverse Crunch (3 x 12-15)
End : if possible 15-25 min. cardio
Day 2: Back / Glutes / Abs :
start : 10-15 min. cardio
- Lats Pulldown Machine (12x, 10x, 8x, 6x) / Seated Cable Rows Machine (3 x 12-15)
- Lying T-Bar Row (3 x 12-15) / Hyperextensions (3 x 12-15)
- Glutes Kickback Machine (3 x 12-15)
- Abs Crunch Machine (3 x 15-25) / Leg Raise On Parallel Bars (3 x 12-15) / Dumbbell Side Bend (3 x 15-20)
End : if possible 15-25 min. cardio
Day 3: Cardio or rest
Day 4 : Quads / hamstring / claves / Abductors / Abs:
start: 10-15 min. cardio
- Leg Extensions (12x, 10x, 8x, 6x) / Hack Squat (3 x 12-15)
- Lying Leg Curls (12x, 10x, 8x, 6x) / Seated Leg Curl (3 x 12-15)
- Thigh Abductor Int. (3 x 12-15) / Thigh Abductor Ext. (3 x 12-15)
- Seated Calf Raise (3 x 12-15)
- Cable Seated Crunch (3 x 15-20) / Decline Reverse Crunch (3 x 12-15)
End : if possible 15-25 min. cardio
Day 5 : Chest / shoulders / Triceps / Biceps / Abs (if possible, even if i try to do cardio)
start : 10-15 min. cardio
- Lat pulldown (12x, 10x, 8x, 6x) / Seated Cable Rows (3 x 12-15)
- Reverse Flyes Machine (12x, 10x, 8x, 6x) / Shoulder Press Machine (3 x 12-15)
- Machine Preacher Curls (12x, 10x, 8x, 6x) / Hammer Curls (3 x 12-15)
- Dip Machine (12x, 10x, 8x, 6x) / Lying Triceps Machine (3 x 12-15) / Rope Triceps Pushdown (3 x 12-15)
- Ab Crunch Machine (3 x 15-25) / Leg Raise On Parallel Bars (3 x 12-15) / Side Ab Roller (3 x 15-25)
End : if possible 15-25 min. cardio
Day 6: Cardio or rest
Day 7: rest |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
