For your arms and entire body:
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Women's Weight Loss 3-Day Split
For women who are relatively athletic or fit, their training routines would be similar to the men's with minor differences.
For underweight women, follow the men's workout every other day (at least 3-4 days weekly) and back off of high aerobic activity. Also, there are some nutritional changes you can make to add weight. Keep in mind, this means increasing lean body weight. DO NOT WORRY! You will not get big, bulky and masculine looking unless you are genetically pre-disposed. All that happens to a woman's body is that it will become leaner and harder. The only reason women get big and bulky (like in the magazines) is that they have taken steroids. A natural physique that exercises with intensity stays natural looking.
For overweight women, it is necessary to train more like an athlete. I keep them moving. Here are some example routines. Again, remember that these are just suggestions; they are flexible. Feel free to change workouts around while following the basic structure. As a rule, do at least three days of weight training a week, alternating with two days of aerobic training. Do these workouts fast paced at about 80% intensity.
Remember, on this workout, do not stop moving. You will do a series of weight lifting exercises followed by 3-5 minutes on the cycle. As soon as you step off the cycle, do about 30 seconds of stretching and do the next set. Also, work a light, high rep leg workout into every routine.
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MONDAY
Chest, Back, Legs
INSTRUCTION EXERCISE SET # REP #
Perform each exercise
in succession without
pausing in between.
Do this curcuit twice.
bench press or incline dumbbell press 1 x 15-20
front lat pull or front pull up 1 x 15-20
ab exercise (your choice) 1 x 30-50
stationary cycle 3 to 5 minutes
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Perform each exercise
in succession without
pausing in between.
Do this curcuit twice. flat bench flyes or pec deck 1 x 15-20
low pulley row or one-arm dumbbell raise 1 x 15-20
ab exercise (your choice) 1 x 30-50
stationary cycle 3 to 5 minutes
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Perform each exercise
in succession without
pausing in between.
Do this curcuit twice. reverse lunges 1 x 15-20
butt blasters 1 x 15-20
stationary cycle 3 to 5 minutes
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WEDNESDAY
Legs, Hamstrings, Calves
INSTRUCTION EXERCISE SET # REP #
Perform each exercise
in succession without
pausing in between.
Do this curcuit three times.
leg extensions 1 x 15-20
leg curl 1 x 15-20
standing calf raise 1 x 15-20
stationary cycle 3 to 5 minutes
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Perform each exercise
in succession without
pausing in between.
Do this curcuit three times.
squats or leg press 1 x 15-20
reverse lunges 1 x 15-20
leg press/calf extensions 1 x 15-20
stationary cycle 3 to 5 minutes
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FRIDAY
Shoulders, Arms, Legs
INSTRUCTION EXERCISE SET # REP #
Perform each exercise
in succession without
pausing in between.
Do this curcuit three times.
dumbbell military press 1 x 15-20
lateral raise 1 x 15-20
overhead triceps extension 1 x 15-20
ez curl 1 x 15-20
abs (your choice) 1 x 30-50
stationary cycle 3 to 5 minutes
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Perform each exercise
in succession without
pausing in between.
Do this curcuit twice.
dumbbell curl 1 x 15-20
dumbbell kickbacks or cable tricep extension 1 x 15-20
butt blasters 1 x 15-20
abs (your choice) 1 x 30-50
stationary cycle 3 to 5 minutes
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For your abs:
Men's and Women's Abdominal Program
Abs should be done one to two days a week. There are dozens of variations for ab routines, so don't limit yourself.
Mix up these routines a bit, at least once (maybe twice) a week doing a real hard-core, heavy ab routine. Other days, do a lighter, higher rep routine.
On these ab giant sets, be creative (and slightly masochistic). Feel free to put together different combinations.
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HEAVY AB ROUTINE
EXERCISE SET # REP #
hanging knee ups or bench knee ups 2 x 10-25
roman chair crunches 2 x 10-25
crunches, reaches, or cable crunches 1-2 x 10-30
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HIGH REP AB ROUTINE
EXERCISE SET # REP #
lying toe touches 1-2 x 20-50
lying knee ups 1-2 x 20-50
lying knee up crunches 1-2 x 20-50
reaches 1-2 x 20-50
right side crunches 1-2 x 15-30
left side crunches 1-2 x 15-30
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HIGH REP AB ROUTINE
EXERCISE SET # REP #
leg lifts 1-2 x 20-50
scissors 1-2 x 20-50
lying knee ups 1-2 x 20-50
knee up crunches 1-2 x 20-50
reaches (with pelvis tilted) 1-2 x 20-50
right side crunch 1-2 x 15-30
left side crunch 1-2 x 15-30
reaches 1-2 x 15-30
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