Here's a workout program that is suitable for the ladies. I took out some exercises which, in my opinion, will make women look masculine. Plus, I concentrate on exercises that train muscles most women will be interested to tone up such as the butt, arms and waist. These workouts are also in a form of circuit training to help enhance the fat burning effect of weight training. Nonetheless, remember to push yourself to the max, ladies. A few pounds of muscle in the right places can help a lot in keeping off the weight and accentuate your curves yet not make you lose your femininity.
Instructions: Warm up by performing the first four exercises of each circuit once with light weights. Then, perform each complete circuit of exercises with less than one minute rest between each exercise. Rest three minutes between entire circuits. Perform the whole circuit twice.
Except for the warm up round, you should be using challenging weights for each exercise. Although you're not supposed to train to failure for circuit training (you'll run out of breath), choose a weight that allows you to perform 15 reps with the last few reps of the set harder to perform.
(click on the name of the exercise to view instructional pages)
Workout 1: Chest, Back, Shoulders, Abs
Dumbbell Bench Press
Lat Pulldowns
Seated Dumbbell Press
Cable Crunches
Pec Deck Flys
Seated Cable Rows
Dumbbell Laterals
Crunches
Workout 2: Legs, Butt, Biceps, Triceps
Dumbbell Squats
Glute Kickbacks
Hammer Curls
Triceps Kickbacks
Dumbbell Lunges
Butt Lifts
Cable Curls
Triceps Pressdowns
And here's my suggestion of a workout split throughout the week for my female readers:
Monday - Cardio
Tuesday - Workout 1
Wednesday - Rest
Thursday - Workout 2
Friday - Party! ;)
Saturday - Cardio
Sunday - Rest
Click here to return to workout programmes menu
Instructions: Warm up by performing the first four exercises of each circuit once with light weights. Then, perform each complete circuit of exercises with less than one minute rest between each exercise. Rest three minutes between entire circuits. Perform the whole circuit twice.
Except for the warm up round, you should be using challenging weights for each exercise. Although you're not supposed to train to failure for circuit training (you'll run out of breath), choose a weight that allows you to perform 15 reps with the last few reps of the set harder to perform.
(click on the name of the exercise to view instructional pages)
Workout 1: Chest, Back, Shoulders, Abs
Dumbbell Bench Press
Lat Pulldowns
Seated Dumbbell Press
Cable Crunches
Pec Deck Flys
Seated Cable Rows
Dumbbell Laterals
Crunches
Workout 2: Legs, Butt, Biceps, Triceps
Dumbbell Squats
Glute Kickbacks
Hammer Curls
Triceps Kickbacks
Dumbbell Lunges
Butt Lifts
Cable Curls
Triceps Pressdowns
And here's my suggestion of a workout split throughout the week for my female readers:
Monday - Cardio
Tuesday - Workout 1
Wednesday - Rest
Thursday - Workout 2
Friday - Party! ;)
Saturday - Cardio
Sunday - Rest
Click here to return to workout programmes menu
