sample sorkout plan
Here is a sample of a good workout plan for 3 weeks .
The weights in this plan are most usuale used by the woman in our gym . I letf the weights in this plan because i think any one is able to lift and just for sample . This workout plan is good for all men ans women . All you have to do remove the weigths and add your training weights .
The training is based on variation so the exercises and training focus ( upper body / lower body ) change every week or 3 weeks .
I made 15 different plans for 15 weeks for her and every 3 or 4
weeks the focus is more at the upper body or more the lower body .
To create a new workout plan you can use the list of exercises i posted at workout help .
I think its good to make a lot of different plans so you be able to see consequent result’s and the workout never gets boring .
It is not important to do all exercises and reps at every training session . One day you feel great : do all ; Next day you don’t have the time or something else : choose the exercises you like and forget the rest . Its more important to make a consequent workout than doing the full program every training day .
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Sample for 3 weeks
week 1 Day 1
dumbbell curls 20# 3 sets with 13 -15 reps
barbell curls close grip 32# 3 sets with 13 -15 reps
1 arm cable curls 18# 3 sets with 10 -12 reps
triceps push downs one arm 15# 3 sets with 13 -15 reps
different kind of dips 6 - 8 reps 3 sets
incline press 35# 3 sets with 15 -18 reps
front raise 10# 3 sets with 15 -18 reps
seated twist a few minutes
pull up close grip 4 - 6 3 sets
Day 2
bench presses at machine 65# 3 sets with 13 -15 reps
push up close 22 3 - 4 sets
incline dumbbell press 12# 3 sets with 15 -18 reps
2 arm cable curls overhead 18# 3 sets with 10 -12 reps
kickbacks 12# 3 sets with 13 -15 reps
lat pull down wide grip 50# 3 sets with 13 -15 reps
pull up wide grip 6-8 3 sets
hyper extensions 8 10 reps 3 sets
barbell squat 30# 3 sets with 13 -15 reps
Day 3
squat just 65# 3 sets with 15 -18 reps
leg press 70# 3 sets with 15 -18 reps
different variations of step ups 22 - 25 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
week 2 Day 1
ez bar curls 30# 3 sets with 13 -15 reps
hammer curls 15# 3 sets with 10 -12 reps
concentration curls 18# 3 sets with 10 -12 reps
triceps close grip bench press 40# 3 sets with 13 -15 reps
dumbbell extension 12# 3 sets with 13 -15 reps
upright row 12# 3 sets with 15 -18 reps
shoulder press 14# 3 sets with 15 -18 reps
different ab crunches 35 reps 3 sets
pull up wide grip 6-8 3 sets
Day 2
push up wide 22# 3 - 4 sets
cable crossover 12# 3 sets with 15 -18 reps
bench presses at machine 65# 3 sets with 13 -15 reps
dumbbell curls I use 20# 3 sets with 13 -15 reps
1 arm cable curls 18# 3 sets with 10 -12 reps
lat pull down close grip 35# 3 sets with 15 -18 reps
pull up close grip 4 - 6 3 sets
t - bar rows 16# 3 sets with 13 -15 reps
dumbbell squat 12# 3 sets with 13 -15 reps
Day 3
lying leg curl 22# 3 sets with 15 -18 reps
seated leg curl 15# 3 sets with 15 -18 reps
toe press 55# 3 sets with 13 -15 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
week 3 Day 1
barbell curls wide grip 32# 3 sets with 13 -15 reps
Scott curl machine 30# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
2 arm cable curls overhead 18# 3 sets with 10 -12 reps
rope triceps push downs one arm 15# 3 sets with 13 -15 reps
push downs cable bar 25# 3 sets with 13 -15 reps
dumbbell press 16# 3 sets with 15 -18 reps
front barbell press 22# 3 sets with 15 -18 reps
hanging leg raise 6 - 8 3 sets
cable row 35# 3 sets 20 -25 reps
Day 2
bench presses at machine 65# 3 sets with 13 -15 reps
hanging leg raise 6 - 8 3 sets
cable fly’s 12# 3 sets with 15 -18 reps
hammer curls 15# 3 sets with 10 -12 reps
concentration curls 18# 3 sets with 10 -12 reps
t - bar rows 16# 3 sets with 13 -15 reps
cable row 35# 3 sets 20 -25 reps
hamstring curl 12# 3 sets with 13 -15 reps
Day 3
seated calve raise 12# 3 sets with 15 -18 reps
different variations of lunge 20 - 22 reps
dead lift just 75# 3 sets with 6 -8 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
If there are some questions just leave a message .
Szayia
