Women Weight Training

Day 1

Exercise

Sets

Reps

Crunches

3

10

Leg Lifts

3

10

Jack Knife Sit-ups

3

10

Twisting Sit-ups

3

10

Dumbbell  Side Bend

3

10

Lat Pull Down

3

12

Triceps Cable Push Down

3

12

Close Grip Push Ups (on knees)

3

10

Biceps Dumbbell Curl

3

10

Day 2:
:30 Min Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)
Day 3:
( 3 Sets)
10 each leg             Waking lunges    (Body weight only)
10 each direction      Side Lunge        (Body weight only)
12 Squats                           (bodyweight, or light weight)
12 Good Morning                                (Body weight only)
12 Machine assisted Dips
15 Dumbbell Bench Press                    light weight
15 Front (anterior) shoulder raise        light weight
12 Seated Row Machine                       light weight
12 lever seated fly
(2 sets)
10 reverse crunch
10 leg lifts (side to side over cone or medicine ball)
10 side crunches
10 ab machine
10 lying straight leg sit up
 
Day 4:
:30-45 Min Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)
Day 5:
Grab two dumbbells that are somewhat lighter in weight 10-15lbs and keep a Swiss ball close
(3 sets of everything)
10 V up
15-ball crunch
: 20 front planks
: 20-side plank (each side)
12 twisting ball crunch
20 push-ups on knees
10 overhead triceps extension (single arm) with dumbbell
12 biceps curl with dumbbell
10 overhead shoulder press with dumbbell
10 lateral shoulder raises with dumbbell
3:00 Rest between each set
Day 6:
1 hour Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)
Day 7: Rest!