Now that I am 8 weeks out I figured it was time to switch up the routine a little. Each workout is followed by 15min of cardio. I am now working out six days a week with only one day off.
Chest <> Back, Traps & Abs
3 Incline Dumbbell Bench Press <> Wide Grip Lat Pulldown
3 Bench Press <> Bent Over Row
3 Decline Bench Press <> Close Grip Seated Row
3 Dumbbell Fly <> Medium Grip Pulldown
3 Seated Dumbbell Shrug <> Barbell Shrug
3 Leg Raises <> Romain Twist
Legs & Abs
3 Leg Extension <> Lying Leg Curl
3 Front Squat <> Romainian Deadlift
3 Leg Press
3 Squats <> Lunges
3 Seated Calf Raise <> Donkey Calf Raise
3 Standing Calf Raise <> Seated Calf Raise
Shoulders, Traps, Arms & Abs
3 Dumbbell Shrug <> Upright Row
3 Front Lateral <> Side Lateral <> Bent Over Lateral
Below is a circuit training routine to develop Legs, Back, Abs and Arms and it is tailored for females. The circuit should be completed 3 to 4 times. You go from one exercise to the other without rest.
Squats 15 to 25 reps
Romanian Deadlift 15 to 25 reps
Dumbbell Standing Shoulder Press 10 to 15 reps
Bent Over Dumbbell Row 10 to 15 reps
Dips to failure
Reverse Grip Bent Over Barbell Row 10 to 15 reps
Dumbbell Lunges 20 to 40 reps
After the circuit is completed for 3 to 4 times you move on and do abs. I'm not going to give specific ab exercises but train them in a circuit by doing an exercise for lower, then upper, then obliques and lastly an exercise for your core. You want to do this 3 times and your rep range should be 10 to 25.
After the ab circuit move on and do 30 minutes of cardio. Use the treadmill and do interval training, run for 2 minutes then walk for 3 minutes and repeat.
Try this out and I'm sure you will see great results.
Good luck with all your fitness goals and visit my HEALTHZONE for all your supplement needs.
