Kawigirls workout routine for woman #2

[Kawigirl]

Day #1
SHOULDERS
(3) Seated Smith Front Press - 6
(3) DB Shoulder Press - 6
(3) DB Lateral - 8
(3) Rear DB - 8
(2) Front DB Raise - 8

TRIS
(3) EZ Bar French Curl or DB French Curl - 8
(3) Pushdowns - 8
(3) Rope Extensions overhead - 8
(3) Cable Press Single - 8

ABS
(3) Supreset leg Raises / Straight Leg Lift on bench / Crunches - to failure
(3) Broom Stick Turns - 10

Day #2
CHEST
(3) Incline Smith Bench - 6
(3) Incline DB - 6
(3) Inlcine machine - 6
(3) Flat DB Press - 6
(3) Incline DB Fly or Flat Bench DB fly or Pec Deck - 8

HAMS
(3) Stiff Leg DB - 8
(3) Laying Curl - 8
(3) Seted Leg Curl - 8

CALVES
(3) Standing Calve Raise - 6
(3) Seated Calve - 6

ABS
(3) Weighted Rope - 6
(3) Ab Machine - 6

Day #3
BACK
(3) Wide Chins - to failure
(3) Wide Front Pulldowns -6
(3) Wide Bent over Rows - 6
(3) Narrow Pulldowns - 6
(3)Hypers + weights - to failure

ABS
(3) Weighted rope - 6
(3) Ab machine - 6


Day #4

QUADS
(3) Leg Extension - 10
(3) Leg press - 10
(3) Smith Squats - 10
(3) Smith Lunges - 10
(2) Hack Squat - 20

BIS
(3) EZ Bar Curl - 8
(3) Seated alt DB Curl - 8
(3) Preacher Curl or DB Preacher Curl - 8
(3) Rope Hammer Curls - 8

CALVES
(3) Leg Press/Supersets 3 ways - 10 *this is where you start with toes out for 10, toes forward for 10, and toes pointing inward for 10

ABS
(3) Superset leg Raises / Straight leg Lift on bench / Crunches - to failure
(3) Broom Stick turns - 10


ideally train monday, tuesday, thursday and friday
Struggle with last 2 reps for each exercise, if you go up in weight; don't go back down
30 sec in between sets. Training for no more than 1.25 hours

[scotty51312]

Good stuff again Kawi, I'll keep these i you don't mind as an example in case i ever have a female client interested in competition?

[Kawigirl]

Good stuff again Kawi, I'll keep these i you don't mind as an example in case i ever have a female client interested in competition?

Not at all...this one in particular is good for starters for Figure competitors. Focuses a lot on the shoulders and back.

[scotty51312]

thank you very much. Someday you should post your diet. I'd be interested in seeing how you eat. Since most of the diets we get to critique in that section are from either 200lb+ guys trying to cut or 160lb guys tryin to bulk, I think it would be interesting to see how a competitive female eats

[Kawigirl]

thank you very much. Someday you should post your diet. I'd be interested in seeing how you eat. Since most of the diets we get to critique in that section are from either 200lb+ guys trying to cut or 160lb guys tryin to bulk, I think it would be interesting to see how a competitive female eats

I'll do that....of course I have many throughout the "cutting" phase and a few "short day" changes when I couldn't loose mass. And, I do normally eat more than a girl...I'm 5'3....145lbs and eat around 2100 - 2500 calories a day. Most girls im sure only get in around 1800

[scotty51312]

I'm sure to stay lean your activity level is probably through the roof so 2100-2500 is reasonable. 2500-2600 is about what i'm eating now to cut with a lean body mass of aound 185lbs and total weight of 217 at 5'11, but a few chemical enhancements are doing a little of the work. haha i'll stop with the off topic stuff on your thread. Thanks a lot and i look forward to that diet