THE NEW RULES OF LIFTING FOR WOMEN: STAGE 4

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lelogosdemoi
Rating:
 Unrated
Created By:
lelogosdemoi on January 16, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Thighs, Back, Chest, Abs, Lower Back, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Thrusters55 lbs.860
55 lbs.860
55 lbs.860
Step Ups: Barbell65 lbs.860
65 lbs.860
65 lbs.860
Back
Single-Leg Dumbbell Rows: Alternating50 lbs.860
50 lbs.860
50 lbs.860
Thighs
Dumbbell Lunges40 lbs.860
40 lbs.860
40 lbs.860
Chest
Pushups: Feet on Swiss Ball-860
-860
-860
Abs
Bridge (Plank)-12030
-12030
-12030
Back
Cable Chop (Woodchopper)35 lbs.860
35 lbs.860
35 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts110 lbs.860
110 lbs.860
110 lbs.860
Thighs
Dumbbell Bulgarian Split Squat35 lbs.860
35 lbs.860
35 lbs.860
Back
Close-Grip Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
Thighs
Dumbbell Lunges30 lbs.860
30 lbs.860
30 lbs.860
Shoulders
Decline or Braced Dumbbell Row20 lbs.860
20 lbs.860
20 lbs.860
Abs
Weighted Crunch10 lbs.830
10 lbs.830
10 lbs.830
Reverse Crunches-830
-830
-830
Side Crunches-830
-830
-830
Lower Back
Back Extension: Ground-12060
-12060
-12060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles15-

Workout routine comments

wow; this is for a woman...tough, but awesome I am sure!
 
October 17, 2013 at 1:29pm



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