This is only a guide by all means tailored for woman (particularly or Figure) as seen by the emphasize on back and shoulders.
I thought woman here need more guidance in their weight training routine and although I'm no pro; my years have shown me what woman need as to oppose to what they think they want.
This is only one of many I've used in the past; and gave me an overall growth and quickly.
Workout A
BACK
(3) Wide Front Pulldowns - 6
(2) Wide Straight Arm Pulldown - 6
(2) Close Grip Pulldown - 6
(2) Hypers + weight - to failure
Tris
(2) DB French curl - 10
(2) Pushdowns - 10
Bis
(2) Seated alt DB Curl - 10
(2) DB Preacher Curl - 10
ABS
(3) Weighted Rope - 50
(3) Straight Crunches - 50
(3) Broom Stick turns - 10
Workout B
LEGS
(3) Laying Leg press - 15
(3) Single Leg press - 15
(3) Glute isolation Exercise - 15
(3) Smith Squat - 15
(3) Laying Curl - 15
(2) Front Hack Squat - 20
Calves
(2) Seated Calves - 12
(2) Standing Calf Raises - 12
(2) Donkey Calf Raises - 12
Workout C
SHOULDERS
(3) Seated Smith Front Press - 6
(2) DB Shoulder Press - 6
(2) Rear Pec Deck - 8
(2) DB Lateral - 8
(2) Incline Barbell Raise - 8
CHEST
(2) Incline DB - 8
(3) Incline Machine - 8
(2) Single Arm Pec Deck - 8
ABS
(3) Weighted Rope - 50
(3) Straight Crunches - 50
(3) Broom Stick turns - 10
Workout D
LEGS
(3) Leg Press - 15
(3) Single leg Smith Lunge - 15
(3) Dumbbell Squat - 15
(3) Seated leg Curl - 15
(2) Front Hack Squat - 20
CALVES
(2) Seated Calves - 12
(2) Standing Calf Raises - 12
(2) Donkey Calf Raise - 12
use this rotation:
XABCXDA, XBCDXAB, XCDAXBC, XDABXCD - REPEAT
ideally train Monday, Tuesday, Wednesday, Friday and Saturday
Struggle on last 2 reps for each exercise, if not go up in weight and don't go back down.
30 seconds inbetween sets. Training no more than 1.25 hours.
Reply With Quote
Originally Posted by Justsayno
