| Routines: With an eye toward favorably changing body composition what are ideal training routines for women? Here are sample routines for a two day per week schedule and a four day per week schedule. I recommend that you do 3 sets of 10-12 repetition per exercise. You are doing slow controlled repetitions with great form. You don't have yo run from one movement to the next. So-called circuit training is not a great wat to increase aerobic fitness and is not a great way to increase strength. About one minute ormore between exercise movements works well. |
| Day One * Leg Extension * Squat * Leg Curl * Abductor/Adductor Machine * Lower Back Machine * Machine Pullover * Pull Down * Chest Press * Lateral Raiase * Machine Curl * Pushdowns * Crunch Machine |
| Day Two * Leg Extension * Leg Press * Leg Curl * Abductor/Adductor Machine * Calf Raise * Row Machine * Shrugs * Shoulder Press * Chest Fly Machine * Curl Machine * Dip Machine * Reverse Crunch |
| ^ Rest at lease one and preferably two day between workouts. ^ You can rest 10 minutes and then do aerobic training or simply do aerobic training on another day. Routine Two: Four Days per Week+ |
| Day One * Leg Extension * Squat * Leg Curl * Calf Raise * Lower Back Machine * Crunch Machine * Abductor/Adductor Machine |
| Day Two * Chest Press * Chest Fly Machine * Machine Pullover * Pulldown * Shoulder Press * Lateral Raise * Machine Curl * Pushdowns |
| Day Three * Leg Extension * Leg Press * Leg Curl * Calf Raise * Reverse Crunch * Abductor/Adductor Machine |
| Day Four * Shoulder Press * Reverse Lateral Raises * Machine Rows * Shrugs * Dip Machine * Machine Curls * Triceps Kickbacks |
| ^ Rest throughout the week. I'v found that a patter of workout two days in a row and rest for one then workout for two days and rest for two works well. ^ Rest 10 minutes after upper body training and do aerobic training or do aerobic training twice a week on off days. |
| Routine One: Two Days per Week+ |