Thread: Intense Training Program For Women

Intense Training Program For Women

6-week program, alternating week 1, week 2

WEEK 1 -
MONDAY/WEDNESDAY/FRIDAY

Warm-up legs and shoulders with deep knee bends, rotator cuff work with rubber tubing. The workouts are fast-paced, sixty seconds maximum rest between sets, supersets or tri-sets. This is designed to prioritize the leg shape and demand fat burning with upper body maintenance. six weeks is the maximum this workout should be used without the addition of upper body work. If a fourth day can be added, do your favorite upper body workout

Front Squats (5x15, 12, 10, 10, 10)

Stiff Legged Deadlifts (3x12)
tri-setted with
Leg Curls (3x12)
and
Calf Raises (3x20)

Incline Dumbbell Press (4x10)
supersetted with
Wide Grip Pulldowns (4x10)

Optional, if time and energy permits, no rest between supersets:
Dumbbell Pullovers (4x12)
supersetted with
Crunches (4x25)

WEEK 2 -
MONDAY/WEDNESDAY/FRIDAY

Wide Stance Squat (Sumo Squats) on Smith Press (5x10)

Raised Lunges on block or step (3x10)
supersetted with
Leg Curls (3x10)

Dumbbell Pullovers (3x12)
supersetted with
Seated Lat Rows (3x12)

Dumbbell Shoulder Presses (3x12)
tri-setted with
Dumbbell Curls (3x12)
and
Triceps Pushdowns (3x12)

Optional, if time and energy permits, no rest between supersets:
Crunches (3x15)
supersetted with
Calf Raises (3xMax)