Masher59
05-18-2016, 09:24 PM
UNDERHAND CABLE PULLDOWNS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/m/139_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/m/139_2.jpg
4
INCLINE BENCH PULL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Female/m/278_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Female/m/278_2.jpg
5
PREACHER CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/m/180_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/m/180_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 5http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
STANDING TWO-ARM OVERHEAD THROW
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_2.jpg
2
STANDING MILITARY PRESS
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/m/370_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/m/370_2.jpg
3
REVERSE FLYES
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/m/375_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/m/375_2.jpg
4
CABLE SEATED LATERAL RAISE
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Female/m/79_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Female/m/79_2.jpg
5
BARBELL AB ROLLOUT
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_2.jpg
6
DEAD BUG
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/m/2733_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/m/2733_2.jpg
7
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
DAY 6 & 7: REST
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
WEEKS 9-12
Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!
http://www.bodybuilding.com/fun/images/2015/female-training-bible-reskin-03-2015-graphics_13.jpg
DAY 1http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
FRONT BOX JUMP
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/782/Female/m/782_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/782/Female/m/782_2.jpg
2
BARBELL FULL SQUAT
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Female/m/64_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Female/m/64_2.jpg
3
BAND HIP ADDUCTIONS
3 sets of 8-12 reps each direction
http://www.bodybuilding.com/exercises/exerciseImages/sequences/850/Female/m/850_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/850/Female/m/850_2.jpg
4
LEG EXTENSIONS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/m/53_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/m/53_2.jpg
5
SEATED LEG CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/m/69_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/m/69_2.jpg
6
STANDING CALF RAISES
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/m/48_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/m/48_2.jpg
7
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 2http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
MEDICINE BALL CHEST PASS
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/801/Female/m/801_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/801/Female/m/801_2.jpg
2
BARBELL BENCH PRESS - MEDIUM GRIP
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/m/360_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/m/360_2.jpg
3
CABLE CROSSOVER
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/m/132_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/m/132_2.jpg
4
BENCH DIPS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/m/344_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/m/344_2.jpg
5
STANDING DUMBBELL TRICEPS EXTENSION
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/m/345_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/m/345_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 3http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
LOW-INTENSITY CARDIO
30-45 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
DAY 4http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
ONE-ARM KETTLEBELL SWINGS
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/518/Female/m/518_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/518/Female/m/518_2.jpg
2
BARBELL DEADLIFT
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/m/112_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/m/112_2.jpg
3
PULLUPS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/m/46_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/m/46_2.jpg
4
SEATED CABLE ROWS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/m/45_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/m/45_2.jpg
5
DUMBBELL ALTERNATE BICEP CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/m/234_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/m/234_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 5http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
STANDING TWO-ARM OVERHEAD THROW
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_2.jpg
2
PUSH PRESS
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/186/Female/m/186_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/186/Female/m/186_2.jpg
3
LOW PULLEY ROW TO NECK
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Female/m/156_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Female/m/156_2.jpg
4
BARBELL AB ROLLOUT
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_2.jpg
5
BOTTOMS UP
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/2021/Male/m/2021_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/2021/Male/m/2021_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
DAY 6 & 7: REST
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
MUST-HAVES FOR BUILDING YOUR OWN PROGRAM
If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs:
IF YOU CHOOSE TO BUILD YOUR OWN PROGRAM, IT SHOULD INCLUDE COMPOUND LIFTS, ACCESSORY LIFTS, AND A CARDIO REGIMEN THAT MATCH YOUR GOALS.
COMPOUND LIFTS
EXAMPLE COMPOUND LIFTS
Squats
Deadlift
Lunges
Pull-up
Dips
Bench press
Push press
Push-up
Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do.
Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy (calories) to perform them.
Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them.
ACCESSORY LIFTS
EXAMPLE ACCESSORY/
ISOLATION LIFTS
Biceps curl
Triceps extension
Triceps push-down
Calf raise
Leg curl
Leg extension
Front raise
Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day.
Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect.
For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles.
For more exercises and how to perform them properly, check out our Exercise Database!
CHOOSING SETS AND REPS
The bodybuilder standby for sets and reps is usually 3-4 sets of 8-12 reps. That's usually the right rep range for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use lighter weight. If you're unfamiliar with many of the movements, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury.
Shape is great for your muscles, but strength is also important. To work on your strength, do heavier compound movements in the 4-6 rep range. Traditionally, compound lifts are done with fewer reps and isolation/accessory movements are done with lighter weight for more reps.
REST
The less time you rest between sets, the more difficult and intense your workout will be. Short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. Longer rest periods (1-2 minutes) will give you more time to recover before you hit your next set.
PROGRESSION
Progression is the secret ingredient for every successful training program. It's the reason your body changes over time. You can't do the exact same movements using the exact same weight for weeks and weeks and weeks and expect new results. You have to constantly push yourself. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.
http://www.bodybuilding.com/fun/images/2015/female-training-bible-reskin-03-2015-graphics_17.jpg
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/m/139_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/139/Female/m/139_2.jpg
4
INCLINE BENCH PULL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Female/m/278_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Female/m/278_2.jpg
5
PREACHER CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/m/180_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/m/180_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 5http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
STANDING TWO-ARM OVERHEAD THROW
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_2.jpg
2
STANDING MILITARY PRESS
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/m/370_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/m/370_2.jpg
3
REVERSE FLYES
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/m/375_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/m/375_2.jpg
4
CABLE SEATED LATERAL RAISE
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Female/m/79_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Female/m/79_2.jpg
5
BARBELL AB ROLLOUT
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_2.jpg
6
DEAD BUG
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/m/2733_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/m/2733_2.jpg
7
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
DAY 6 & 7: REST
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
WEEKS 9-12
Once again, we alter the primary and accessory exercises. And, once again, your goal should be to increase weight on your primary movements each week. If you feel strong, you can also increase the weight for accessory exercises. These last four weeks are when your intensity matters most, so train hard!
http://www.bodybuilding.com/fun/images/2015/female-training-bible-reskin-03-2015-graphics_13.jpg
DAY 1http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
FRONT BOX JUMP
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/782/Female/m/782_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/782/Female/m/782_2.jpg
2
BARBELL FULL SQUAT
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Female/m/64_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Female/m/64_2.jpg
3
BAND HIP ADDUCTIONS
3 sets of 8-12 reps each direction
http://www.bodybuilding.com/exercises/exerciseImages/sequences/850/Female/m/850_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/850/Female/m/850_2.jpg
4
LEG EXTENSIONS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/m/53_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/m/53_2.jpg
5
SEATED LEG CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/m/69_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/m/69_2.jpg
6
STANDING CALF RAISES
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/m/48_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/m/48_2.jpg
7
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 2http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
MEDICINE BALL CHEST PASS
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/801/Female/m/801_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/801/Female/m/801_2.jpg
2
BARBELL BENCH PRESS - MEDIUM GRIP
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/m/360_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/m/360_2.jpg
3
CABLE CROSSOVER
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/m/132_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/m/132_2.jpg
4
BENCH DIPS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/m/344_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/m/344_2.jpg
5
STANDING DUMBBELL TRICEPS EXTENSION
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/m/345_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/345/Female/m/345_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 3http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
LOW-INTENSITY CARDIO
30-45 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
DAY 4http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
ONE-ARM KETTLEBELL SWINGS
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/518/Female/m/518_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/518/Female/m/518_2.jpg
2
BARBELL DEADLIFT
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/m/112_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/m/112_2.jpg
3
PULLUPS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/m/46_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/m/46_2.jpg
4
SEATED CABLE ROWS
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/m/45_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/m/45_2.jpg
5
DUMBBELL ALTERNATE BICEP CURL
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/m/234_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Female/m/234_2.jpg
6
HIIT CARDIO
20 minutes
http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/m/649_2.jpg
http://www.bodybuilding.com/fun/images/2015/dpg-printer-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-pdf-icon.png http://www.bodybuilding.com/fun/images/2015/dpg-bodyspaceshare-icon.png
DAY 5http://www.bodybuilding.com/fun/images/2015/workout_icon.png
1
STANDING TWO-ARM OVERHEAD THROW
20 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/834/Female/m/834_2.jpg
2
PUSH PRESS
5 sets of 5 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/186/Female/m/186_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/186/Female/m/186_2.jpg
3
LOW PULLEY ROW TO NECK
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Female/m/156_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/156/Female/m/156_2.jpg
4
BARBELL AB ROLLOUT
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/207/Female/m/207_2.jpg
5
BOTTOMS UP
3 sets of 8-12 reps
http://www.bodybuilding.com/exercises/exerciseImages/sequences/2021/Male/m/2021_1.jpg http://www.bodybuilding.com/exercises/exerciseImages/sequences/2021/Male/m/2021_2.jpg
6
HIIT CARDIO
20 minutes
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DAY 6 & 7: REST
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MUST-HAVES FOR BUILDING YOUR OWN PROGRAM
If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs:
IF YOU CHOOSE TO BUILD YOUR OWN PROGRAM, IT SHOULD INCLUDE COMPOUND LIFTS, ACCESSORY LIFTS, AND A CARDIO REGIMEN THAT MATCH YOUR GOALS.
COMPOUND LIFTS
EXAMPLE COMPOUND LIFTS
Squats
Deadlift
Lunges
Pull-up
Dips
Bench press
Push press
Push-up
Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do.
Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy (calories) to perform them.
Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them.
ACCESSORY LIFTS
EXAMPLE ACCESSORY/
ISOLATION LIFTS
Biceps curl
Triceps extension
Triceps push-down
Calf raise
Leg curl
Leg extension
Front raise
Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day.
Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect.
For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles.
For more exercises and how to perform them properly, check out our Exercise Database!
CHOOSING SETS AND REPS
The bodybuilder standby for sets and reps is usually 3-4 sets of 8-12 reps. That's usually the right rep range for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use lighter weight. If you're unfamiliar with many of the movements, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury.
Shape is great for your muscles, but strength is also important. To work on your strength, do heavier compound movements in the 4-6 rep range. Traditionally, compound lifts are done with fewer reps and isolation/accessory movements are done with lighter weight for more reps.
REST
The less time you rest between sets, the more difficult and intense your workout will be. Short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. Longer rest periods (1-2 minutes) will give you more time to recover before you hit your next set.
PROGRESSION
Progression is the secret ingredient for every successful training program. It's the reason your body changes over time. You can't do the exact same movements using the exact same weight for weeks and weeks and weeks and expect new results. You have to constantly push yourself. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.
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