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Workout MTB
Workout M3D
Workout M4D
Gain Muscle Size
Increase Muscle Tone
Increase Definition
BFL Charts
|
Woman's Workout
3 Days a week with at least 1 day between workouts
Rest 30-60 seconds between sets.
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Workout # 1
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Muscle | |
Smith machine squats
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3 X 15
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machine # 8
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Quads
| |
Leg extensions
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3 X 15
|
machine # 11
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Quads
| |
Leg Curls
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3 X 15
|
machine # 1
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Hamstrings
| |
Standing Calf Raises
|
3 X 15
|
machine # 8
|
Calf
| |
Flat Bench press
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3 X 15
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Bench # 22
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Chest
| |
Incline Bench press
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3 X 15
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Bench # 23
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Chest
| |
Flat Bench Dumbbell flyes
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3 X 15
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Flat Utility Bench
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Chest
| |
Dumbbell kickbacks
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3 X 15
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Flat Utility Bench
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Triceps
| |
Cable Pushdowns
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3 X 15
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Machine # 6
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Triceps
|
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Workout # 2
|
Muscle | |
Lunges
|
3 X 20
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Dumbbells
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Legs
| |
Cable Leg Kickbacks
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3 X 15
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Machine # 6
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Hamstrings
| |
Stif legged Deadlifts
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3 X 15
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Rack # 12
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Hamstrings
| |
Seated Calf Raises
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3 X 20
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Machine # 3
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Calf
| |
Curl Grip Cable Pulldowns
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3 X 15
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Machine # 4
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Back
| |
Dumbbell Rows
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3 X 15
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|
Back
| |
Wide Grip Angled Bench Rows
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3 X 15
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Machine # 9
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Back
| |
Cable Curls
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3 X 15
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Machine # 6
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Biceps
| |
Dumbbell Hammer Curls
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3 X 15
|
|
Biceps
|
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Workout # 3
|
Muscle | |
Leg Extensions
|
3 X 15
|
Machine # 11
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Quads
| |
Leg Press
|
3 X 20
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Machine # 20
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Quads
| |
Leg Curls
|
3 X 15
|
machine # 1
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Hamstrings
| |
Calf Raises on Leg Press
|
3 X 15
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Machine # 20
|
Calf
| |
Seated Overhead Dumbbell Press
|
3 X 15
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Bench # 28 or 29
|
Shoulder
| |
Dumbbell Lateral Raises
|
3 X 15
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|
Shoulder
| |
Bent over Dumbbell Raises
|
3 X 15
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Flat Utility Bench
|
Back
| |
Dumbbell Upright Rows
|
3 X 15
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|
Back
| |
Hyperextensions
|
4 X 15
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Bench # 19
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Back
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