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Fitness Training Program for Women

This ladies weight-training program is ideal for helping you shed those extra kilos and gain some lean, toned muscle. It is based on a five day split, with one day off in between. Please keep in mind that this program will only be effective as part of sensible, low calorie and low fat diet.

Ideally, this program should be followed for four weeks. After four weeks you should start targeting other areas of your muscles by replacing these exercises with alternate ones.

How it Works

Use the tables below to guide you. You will be working three body parts per day and supersetting two body parts, plus you will be doing one single set of a specified exercise. Supersetting not only saves time, but also helps you add intensity and gets your heart rate pumping. With supersets, you basically combine two exercises directly after one another without having a rest period in between. After successfully completing a superset in this program, take a 45 second rest, complete your single exercise (orange block), take another 45 second rest and then start again until you have completed all four supersets.

Cardio sessions are done on all four days and must be performed after your weight-training workout. To get the maximum fat burning effects from your cardio, you should try and stay within your target heart rate zone. To determine this, subtract your age from 220. This will give you your maximum heart rate. To work out your target heart rate, using this formula, simply take your target heart rate and multiply by 65%.

Day 1
Back, Chest and Glutes

Day 1

Bent Over Dumbbell Rows:

Bent Over Dumbbell Rows              Bent Over Dumbbell Rows

Incline Dumbbell Bench Press:

Incline Dumbbell Bench Press              Incline Dumbbell Bench Press

Ball Rollout:

Ball Rollout:              Ball Rollout:

Day 2
Quadriceps, Hamstrings, Abs

Day 2

Dumbbell Lunge:

Dumbbell Lunge

Lying Leg Curls:

Lying Leg Curls

Ball Crunch:

Ball Crunch

Day 3
Free Day

Day 4
Biceps and Triceps, Shoulders

Day 4

Standing Dumbbell Curls:

Standing Dumbbell Curls

Bench Dips:

Bench Dips

Bent Over Lateral Raises:

Bent Over Lateral Raises              Bent Over Lateral Raises

Day 5
Calves and Abs

Day 5

Ball Crunch:

Ball Crunch

Oblique Crunch:

Oblique Crunch

Author: Dimi Ingle
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