3 day work out for a female

Kirst · January 26th, 2009, 08:09 AM

Day 1:
Warm up: Light Cardio i.e.: 10 minutes treadmill, 10 minutes cycling, rowing machine
Lunges: 3 sets X 10 reps each leg + Leg raises 4 sets X 10-12 reps (Super Set)
Straight leg Deadlift 3 Sets X 12 reps
Incline Sit-ups: 4 sets as much as you can (start with a straight bench at first then turn to incline)
Dumbbell Side bend 4 sets X 25 reps each side
Dumbbell Fly : 3 sets X 15 reps
Dumbbell Kickbacks : 3 sets X 10 reps each arm
Dumbbell Curls : 3 sets X 10-12 each arm
Cooling down: Whole Body Stretching

Day 2:
Warm up: Light Cardio (your choice).
Leg Extensions: 3 sets X 12-15 reps
Leg Curls: 3 Sets X 12-15 reps
Alt elbow to knee: 4 sets X 20-25 reps
Half Sit-ups: 4 sets X 20-25 reps (working only the upper part of the abs not full sit ups)
Incline Dumbbell bench press: 3 sets X 12-15 reps
Lateral pull down: 3 sets X 10 reps
Dumbbell Front Raises: 4 sets X 12 reps each arm
Cooling down 10-15 minutes light Cycling

Day 3:
Warm up: Light Cardio (your choice)
Dumbbell Deadlifts: 4 sets X 8-10 reps
Leg raises: 4 sets X 10-15 Reps
Side Crunches : 3 sets X 20 each side
Lever Crunches: 4 sets 10-12 Reps
Dumbbell Flat bench press: 3 sets X 12-15 Reps
Hammer Curls: 4 sets X 12 Reps each arm
Dumbbell Rotation: 3 sets X 10 Reps each arm
Cooling down: 10-15 minutes Medium Cardio

What do you guys think?

**lizzyb** · January 26th, 2009, 08:29 AM

Are you training for endurance? I'm asking b/c that seems like high rep range IMO.....what is the goal of this w/o? I like the layout I guess.....but I'mnot sure what your goal is....leaning, building or training for a specific sport.......details please!

Kirst · January 26th, 2009, 08:33 AM

Ohh sorry about that.. Forgot to write the reason =)

It's mainly to keep fit and tone up and have a fit body I guess =) High reps so not to build up alot of musscle... more on the lean and firm side

**Steel_UK** · January 26th, 2009, 11:07 AM

I quote the infamous M.Rippetoe.

Quote:

Your muscles cannot get “longer” without some rather radical orthopedic surgery.

Muscles don’t get leaner—you do.

There is no such thing as “firming and toning.” There is only stronger and weaker.

The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.

Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.

Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.

**lizzyb** · January 26th, 2009, 02:58 PM

Quote:

Originally Posted by Kirst

Ohh sorry about that.. Forgot to write the reason =)

It's mainly to keep fit and tone up and have a fit body I guess =) High reps so not to build up alot of musscle... more on the lean and firm side

Tone=add muscle, sculpt muscle.....so still building, but in small proportions is what you are saying right?....Set-up looks o.k.....but you are gonna get repetitivie stress injuries using those rep ranges IMO. A nice rep range to work in 8-10reps, 10-12reps...anything more and you're setting yourself up for overuse injuries........leaning is done in the kitchen, mostly....in other words your diet....."tone" is done in the gym....so that leads to question#2 What's your diet looking like?

Kirst · January 26th, 2009, 03:11 PM

Quote:

Originally Posted by lizzyb

Tone=add muscle, sculpt muscle.....so still building, but in small proportions is what you are saying right?....Set-up looks o.k.....but you are gonna get repetitivie stress injuries using those rep ranges IMO. A nice rep range to work in 8-10reps, 10-12reps...anything more and you're setting yourself up for overuse injuries........leaning is done in the kitchen, mostly....in other words your diet....."tone" is done in the gym....so that leads to question#2 What's your diet looking like?

Yep thats what I mean, sorry I dont use the right words and such lol. Well havent worked out the diet yet but I think it going to be something like this:

eating 4 times a day

Meal one: Based more on fiber and, more carbs then protien
Meal two: Based more on carbs and then Protien
Meal three: Based more on Protien and then carbs
Meal four: Protien Shake

Dont know if you can understand what I mean
Thanks

**lizzyb** · January 26th, 2009, 03:20 PM

Nope..........need a MUCH clearer picture than that........I deally tho' you want to be looking at eating 5-6 meals/day.....3 main meals and 2-3snacks, all roughly about 2hrs apart...give or take a few (minutes that is). Each meal should have a protein, carb, and a fat
How much of each depends on your goals and what you figure your macro's should be for you........this is the part I tell you to read up, get your macro's figured out ( I suck at math....and hate setting my own up, so I aint gonna be doing yours for ya, lol!!) Besides that's part of owning your own too..........so come back with more info, described macro's and more detailed menu's........and we'll see what we can do for ya!

**bluebird** · January 27th, 2009, 07:20 AM

You may even want to consider throwing some Yoga in there on your off days, maybe even sessions 5-6 days a week to increase flexibility. I follow the simple Namaste Yoga program on FitTv, and have really improved my range of motion

MeredithB · January 27th, 2009, 02:44 PM

Quote:

Originally Posted by bluebird

You may even want to consider throwing some Yoga in there on your off days, maybe even sessions 5-6 days a week to increase flexibility. I follow the simple Namaste Yoga program on FitTv, and have really improved my range of motion

I'm looking into yoga for this exact reason. I've noticed my flexibility is no where near what it use to be.

**orientalkid** · January 27th, 2009, 07:21 PM

Quote:

Lunges: 3 sets X 10 reps each leg + Leg raises 4 sets X 10-12 reps (Super Set)
Straight leg Deadlift 3 Sets X 12 reps
Incline Sit-ups: 4 sets as much as you can (start with a straight bench at first then turn to incline)
Dumbbell Side bend 4 sets X 25 reps each side
Dumbbell Fly : 3 sets X 15 reps
Dumbbell Kickbacks : 3 sets X 10 reps each arm
Dumbbell Curls : 3 sets X 10-12 each arm
Cooling down: Whole Body Stretching

Ditch the dumbbell side bend, they do not "burn" the fats at the oblique area, in fact, it does not do anything to ur oblique as they have the lowest potential for growth. Do side plank instead, 3 sets for 45 secs hold on each side will do. and u can do them on ur off days.

Ditch the abs excerise also, or at least do only one excerise per workout. Doing large vol of sit up, crunches, leg raises and other other abs excerise tend to widen the waist IMO instead of burning the fats around that area. In fact I do do any abs excerise for all my workout.

"Abs are made in the kitchen", some one saud that b4, forgot who, but I believe that applies to both gender.

Kirst · January 28th, 2009, 07:17 AM

thanks alot for your help guys still working out the diet that goes along the workout.
Ohh yeah this work out is not for me... For one thing I'm a male and secondly I train on bulking. Just wanted to learn if there is anything different between the male and female workout and If it effects differently. guess I got the answer =)
thanks again

**lizzyb** · January 28th, 2009, 10:12 AM

Nah....not much difference at all, 'cept to keep in mind difference in centers of gravity that being said movements will be easier/harder to perform. We also have more difficulty with our knees than you guys do...so again, focus on form first with squats and lunges, running as well.....but as far training/diet principals go...it's all the same