Kawigirls workout routine for woman #1

[Kawigirl]

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.

[scotty51312]

good stuff kawi, looks like challenging workout

[Justsayno]

I'm gonna have to pass this on to my mom, I started her lifting 9-10 weeks ago and dieting. Right now I just have her doing the olympic lifts and it's really amazing how fast it's shaping her body. I'm sure she'd love to see this. Shes a 50 year old woman and shes already deadlifting more than her bodyweight I'm stoked for her.

[Knockout_Power]

Women should follow that leg workout, hers are well built... maybe I should follow it too

[Kawigirl]

I'm gonna have to pass this on to my mom, I started her lifting 9-10 weeks ago and dieting. Right now I just have her doing the olympic lifts and it's really amazing how fast it's shaping her body. I'm sure she'd love to see this. Shes a 50 year old woman and shes already deadlifting more than her bodyweight I'm stoked for her.

I'll post another soon....with less legs.

[Kawigirl]

Women should follow that leg workout, hers are well built... maybe I should follow it too

Thanks Kp.....appreciated