0

Your cart is empty

Continue shopping

Female Exercise Program Week 4

Female Exercise Program Week 4

Week 4

Day 1

Exercise	Reps	Sets	Rest	Notes
Barbell Back Squats	12 Reps	4 Sets	90 seconds	Alternative to free standing back squats, do smith machine or machine assisted squats
Barbell Reverse Lunges	10 Reps Each Leg	3 Sets	90 seconds	Bodyweight is an option if you don't feel comfortable with a barbell
Machine Leg Extensions	12 Reps Last set AMRAP	3 Sets	45 Seconds	AMRAP - As Many As Possible
Machine Lying Hamstring Curls	12 Reps Last Set Complete As Many As Possible	3 Sets	45 Seconds	Alternatively complete seated machine hamstring curls
Leg Press	12 reps	3 Dropsets	60 seconds After the 24 reps.	* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set
Standing Calf Raises	30 Reps	3 Sets	45 seconds	10 reps each toes pointed eachdirection, 10 straight, 10 pointed in, 10 pointed out.

Day 2

Exercise	Reps	Sets	Rest	Notes
Tricep Rope Extensions	15 Reps	3 Sets	45 Seconds	Focus on getting extension in the elbow to emphasise the tricep "squeeze"
Dumbbell Bicep Curls	10 reps each arm	3 Sets	45 Seconds	Strict form, minimse swinging.
Cable Bicep Curl Cable Tricep Pushdown Superset	12 reps on each	3 Sets	45 Seconds	Super set - 2 back to back exercises, rest after completing both.
Dumbbell Hammer Curl Rope Hammer Curls Superset	12 reps on each arm	3 Sets	45 seconds	Super set - 2 back to back exercises, rest after completing both.
Bench Dips	Until Failure	3 Sets	45 Seconds	Complete as many as possible each set
Stairmaster/Cross Trainer	25 Minutes	1 Sets	N/A	Moderate Intensity, No Rest.

Day 3

Exercise	Reps	Sets	Rest	Notes
Standing Barbell Overhead Press	12 Reps	3 Sets	60 Seconds	Aim to get the barbell to touch your chest on each rep
Dumbbell Lateral Raises Dumbbell Front Raises Superset	12 reps each exercise	3 Sets	45 Seconds	Super set - 2 back to back exercises, rest after completing both.
Rope Face Pull	15 reps	3 Sets	45 Seconds	Keep elbows high throughout the entire movement
Barbell Upright Row	12 Reps	3 Dropsets	45 Seconds	* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set
Seated Machine Press	12 Reps	3 Drop Sets	45 Seconds	* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set
Plank Hold	As long as possible	3 Sets	30 seconds	*
Side Plank Hold	As Long As Possible	3 Sets	10 seconds between swapping sides 30 seconds between sets	*

Day 4

Exercise	Reps	Sets	Rest	Notes
Machine or Band Assisted Pull Ups	10 Reps, last set AMRAP	3 Sets	60 seconds	Overhand Wide Grip
Wide Grip Lat Pulldown Machine	12 Reps	3 Sets	45 Seconds	Focus on 2 second squeeze at the bottom of each rep
Bent Over Barbell Row	12 Reps	3 Sets	45 Seconds	Overhand Grip, Just outside shoulder width
Incline Dumbbell Press	12 Reps	3 Sets	45 Seconds	Alternatively incline chest press machine
Seated Machine Chest Press	12 Reps	3 Drop Sets	45 Seconds	* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set
Seated Machine Chest Flye	20 Reps	3 Sets	45 Seconds	*
Stairmaster/Cross Trainer	25 Minutes	1 Sets	N/A	Moderate Intensity, No Rest.

Day 5

Exercise	Reps	Sets	Rest	Notes
Barbell Deadlifts	8 Reps	4 Sets	60 Seconds	Conventional or Sumo Based on preference
Barbell Hip Bridge	10 Reps	3 Sets	45 seconds	If you dont want to use a bench or stepper just complete from the floor.
Dumbbell Step Up	10 Reps each leg	3 Sets	45 Seconds	Progress height before weight e.g. go from a stepper to a box.
Stationary Dumbbell Lunge	10 Reps each leg	3 Sets	45 Seconds	10 reps on 1 leg, before swapping to the other leg
Machine Leg Extensions	12 Reps	3 Dropsets	45 Seconds	* drop set = drop weight by 50% and complete another 12 reps after the first 12 reps of each set
Bicycle Crunches	15 Reps each side	3 Sets	30 Seconds	*
Lying Leg Raises	15 Reps	3 Sets	30 Seconds	*

5 Sessions + 5 x 30 min Cardio Sessions External To Exercise Program.

Free shipping

Free Shipping Over $150