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