Women / GYM Training | 4fitnessandhealth

4F&S Women GYM Training

Each week, alternate weight-training and cardio workouts for six consecutive days and I rest on Sunday. Here is the schedule I'm following every two weeks:

Cardio Days

The following chart describes cardio routine:

Lower Body:

Quads

Weighted Wide Leg Stance Squats (Smith Machine)

Weighted Normal Stance Squats (Smith)

Leg Press (Machine)

Leg Extension (Machine)

Hamstrings

Dumbbell Lunges

Reverse Dumbbell Lunges

Seated Inner Thigh Machine

Straight Leg Dead Lifts (Barbell)

Leg Curl Machine

Calves

Calf Raise (Leg Press Machine)

Abs

Leg lifts (Lying on the edge of a bench)

Ab Coaster (Machine)

Bicycle Abs

Decline sit-ups

Hammer Strength Oblique Extensions

Hanging Knee Raises (Captain's Chair)

Mountain Climber Plank

C-Sit

The 20-minute cardio workout like this:

Warm up the first 2 minutes at Intensity Level 5

Minutes 2-3 move from Intensity Level 5 to 6

Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.

Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.

Minute 20 cool down to Intensity Level 5 for one minute.

Cardio exercises can be any exercise that raises and maintains your heart rate over a predetermined amount of time such as the following:

Running
Biking
Walking/jogging fast (with Chloe in the stroller...on hills)
Stair Climber
Elliptical
Hiking

Sometimes on my weight training days, I will also do cardio... it depends what my body feels like on those days. I may also do cardio for more than 20 minutes on my cardio days.

Weight Training For every major muscle group in upper and lower body, I only perform two exercises. I rotate which two exercises I choose for a given muscle group so that my body never gets accustomed to the same one.

For the first exercise of a muscle group, I will perform 5 sets using these repetitions: 12x, 10x, 8x, 6x, 12x. I rest for about 30-60 seconds in-between each set.

For the first set I will start with a lighter weight and then with each following set I will increase my weight, except for the very last set.

For the final set of 12 reps, I will go back to the original lighter weight. Increasing weight with each set is known as pyramiding and works well for building muscle.

For the second exercise of a muscle group, I will only perform 1 set of 12 repetitions using a lighter weight.

Below is a list of all the weight training exercises that I do for upper and lower body. As shown in the chart above, I do upper and lower body weight training exercises on separate days.

Upper Body:

Chest

Bench Press (Barbell or smith machine)

Fly (Dumbbells on Bench)

Cable crossovers (like the Hulk!)

Shoulders

Upright Row (Barbell or Cable)
Dumbbell Press
Side Lateral Raise (Dumbbells)
Front Lateral Raise (Dumbbells)
Standing Reverse Dumbbell Fly
Plank Reverse Dumbbell Fly

Triceps

Tricep Dip (Using 2 benches, or the pull-up machine)

Standing Cable Press-down

Skull Crushers

Tricep Press

Tricep Kickback (kneeling on bench)

Biceps

Standing Dumbbell Curl

Angled Bench Dumbbell Curl

Against wall Dumbbell Curl

Arnold Schwarzenegger Curl

Back

Wide Grip Pull-up

Wide Grip Lat Pull-down

Seated Cable Row

Plank Position Dumbbell Row

Hammer Strength Back Extensions

Printable Weight Training Chart:

If you are interested in printing a chart of these exercises to bring with you to the gym, here is a weight training chart I made for keeping track of your upper and lower body exercises, weights, sets and reps. Just click on the link below (which will open in Google Docs) and click on "File" then "download" (If you don't download it, the formatting is messed up in Google Docs).

>Weight Training Chart<

Preview of Weight Training Chart: