Bench press
Incline
dumbbell press
Behind-neck
pulldowns
Front lat pull
Front pull up
Low pulley
row
Leg curls
Standing
calf raise
Squats
Leg press
Leg extension
Lateral raise
Overhead triceps
extension
Cable triceps
extension
Barbell curls
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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.
These are the exercises that my clients do while under my
close supervision. Please use caution when working out, no matter what the
circumstances. I recommend using an experienced spotter or trainer when
doing any lifting. Jean-Paul Fitness Specialists is not personally responsible for any injury you may
incur. It is possible that you may experience:
- Soreness
- Pulled muscles
- Heat prostration
- Muscle or ligament tears
- Broken bones
If I have left anything out, use your imagination! Typical weight-lifting related injuries occur in the lower back, shoulders,
elbows (triceps tendon especially) and knees; but they are not limited to
those areas. PLEASE BE CAREFUL.
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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 |
|
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 |
|
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 |
|
| 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 |
|
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 |
|
| 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 |
|
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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