The five days workout plan for every woman! Author:
Day One
Start
with an 8- to 12-minute warm-up. "Fitness: Theory and Practice" by the
Aerobics and Fitness Association of America recommends a warm-up to
raise the temperature of your core and to also prepare your muscles and
joints for movements to follow.
Legs and biceps will be the muscles worked on Day 1.
Start off with squats because they incompass the biggest muscle you will be using in this workout. Any type of squat is fine--standing squats, smith machine, leg press, hack squat, or squat holding dumbbells. Perform three sets of 10 repetitions.
Follow squats with three sets of 10 repetitions with the following leg and bicep exercises:
Leg extensions
Leg curls
Standing calf raises
Barbell curls
Alternating dumbbell bicep curls--curl one arm at a time
Bicep cable curls--arms should be shoulder height and curl cable toward your head.
Complete workout with 20 to 60 minutes of cardiovascular exercise.
Legs and biceps will be the muscles worked on Day 1.
Start off with squats because they incompass the biggest muscle you will be using in this workout. Any type of squat is fine--standing squats, smith machine, leg press, hack squat, or squat holding dumbbells. Perform three sets of 10 repetitions.
Follow squats with three sets of 10 repetitions with the following leg and bicep exercises:
Leg extensions
Leg curls
Standing calf raises
Barbell curls
Alternating dumbbell bicep curls--curl one arm at a time
Bicep cable curls--arms should be shoulder height and curl cable toward your head.
Complete workout with 20 to 60 minutes of cardiovascular exercise.
Day Two
Start
with 20 to 60 minutes of cardiovascular exercise. The American College
of Sports Medicine recommends 20 to 60 minutes of cardiovascular
exercise three to five days per week. If you like, try alternating
between different modes. For example, 10 minutes of the stationary bike,
10 minutes of the stair climber and finish with 10 minutes on the
treadmill.
Chest and shoulders will be the muscles worked on Day 2. Perform three sets of 10 repetitions for each exercise. You may use barbells, dumbbells or the machine.
Pec flies
Incline bench press
Dumbbell pullovers
Overhead press
Front and side lateral dumbbell raises
Chest and shoulders will be the muscles worked on Day 2. Perform three sets of 10 repetitions for each exercise. You may use barbells, dumbbells or the machine.
Pec flies
Incline bench press
Dumbbell pullovers
Overhead press
Front and side lateral dumbbell raises
Day Three
Interval
train for your cardiovascular exercise--alternate between low and high
intensities to raise and lower your heart rate. For example, jog two
minutes and sprint 30 seconds or walk one lap and run one lap.
Back and triceps will be the muscles worked on Day 3. Perform three sets of 10 repetitions of each exercise.
Lat pull-downs or wide-grip pull-ups--bar is to the front of your chest
Cable rows
Dumbbell rows
Tricep pull-downs with rope
Tricep kick-backs with dumbbell
Seated dips
Back and triceps will be the muscles worked on Day 3. Perform three sets of 10 repetitions of each exercise.
Lat pull-downs or wide-grip pull-ups--bar is to the front of your chest
Cable rows
Dumbbell rows
Tricep pull-downs with rope
Tricep kick-backs with dumbbell
Seated dips
Day Four
Warm up for 8 to 12 minutes.
Legs and biceps will be worked on Day 4. Perform three sets of 10 repetitions for each exercise.
Lunges--10 each leg
Straight leg dead lifts holding dumbbells
Seated calf raises
Preacher curls
Chin-ups
Complete workout with 20 to 60 minutes of cardiovascular exercise.
Legs and biceps will be worked on Day 4. Perform three sets of 10 repetitions for each exercise.
Lunges--10 each leg
Straight leg dead lifts holding dumbbells
Seated calf raises
Preacher curls
Chin-ups
Complete workout with 20 to 60 minutes of cardiovascular exercise.
Day Five
Start workout with 20 minutes of cardiovascular exercise.
Chest, shoulders and triceps will be worked on Day 5. Perform three sets of 10 repetitions of each exercise. Use barbells, dumbbells or machines.
Flat bench press
Decline bench press
Alternating dumbbell forward raise
Overhead press
Overhead dumbbell extensions
Tricep kick-backs
Chest, shoulders and triceps will be worked on Day 5. Perform three sets of 10 repetitions of each exercise. Use barbells, dumbbells or machines.
Flat bench press
Decline bench press
Alternating dumbbell forward raise
Overhead press
Overhead dumbbell extensions
Tricep kick-backs
