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TRAINING TIPS

A Balanced 5-Day Workout Regimen

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A good workout regimen for women should aim to give her strong, not bulky, muscles and a toned figure.

A correct workout plan won’t make you bulky even if you lift weights.

When you weight train, you work to get a better butt, well-sculpted legs, strong arm muscles and a flat belly.

When you do cardio, you shed fat resulting in a toned body.

Divide your 5-day workout into 4 days of weight training and 1 day of cardio. Do cardio on the 3rd day and lift on the other days.

This way you get the best of these 2 types of workouts.

 

Monday-Chest

Exercise sets reps

time

Dumbbell Flat Bench Press Image result for woman Dumbbell Flat Bench Press gif

 

 

4

 

 

12

Push-Ups

Image result for woman push ups gif

 

 

4

 

 

12

Dumbbell Incline Flyes Image result for woman Dumbbell Incline Flyes gif  

 

4

 

 

12

Standing Cable Crossover

Image result for woman Standing cable crossover

4

12

 

Tuesday-Leg

exercise sets reps

time

Leg Curls Image result for woman Leg Curls gif  

 

2

 

 

20

Walking Lunges Image result for woman Walking Lunges gif  

 

4

 

 

12

Dumbbell Wide Squat Image result for woman Dumble wide squat gif  

 

4

 

 

12

Standing Calf Raises Image result for woman Standing Calf Raises gif  

 

4

 

 

15

Stationary Bike Riding Image result for woman Stationary bike riding gif  

 

1

 

 

20 minutes

 

Wednesday-Cardio

Focus on interval training: The combination of high and moderate intensity workout.

* Choose any machines like an exercise bike, treadmill, elliptical or stepper and warm up for 5 minutes.

* Go for high-intensity level for 30 seconds and then 90 seconds for the low-intensity level.

* Continue the cycle for 5 times and cool down at the end with 5 minutes.

* If you think you can endure more, go to the higher level. Increase the time from 30 seconds to 45 seconds.

* Decrease the rest period for a challenge.

Image result for woman running on a treadmill gif

 

Thursday- Back

exercise sets

reps

Lat Pulldowns Image result for woman Lat Pulldowns gif  

 

4

 

 

12

Lat Pullover Image result for woman Lat Pullover gif  

 

4

 

 

12

One-Arm Dumbbell Rows Image result for woman One arm dumbbell rows gif  

 

4

 

 

12

Seated Close Grip Rows Image result for woman Seated Close Grip Rows  

 

4

 

 

12

Straight Arm Pulldowns Image result for woman Straight Arm Pulldowns gif  

 

4

 

 

12

 

Friday- Arm/Shoulder

exercise

sets

reps

Planks Image result for woman Planks  

 

4

 

 

30 sec

Standing 2 Hand Dumbbell Image result for woman Standing 2 hand dumbbell for arm exercise  

 

4

 

 

12

Cross Body Hammer Curls
Image result for woman Cross Body Hammer Curls

2

As much as possible

Machine Shoulder Press Image result for woman Machine Shoulder Press  

 

 

 

4

 

 

 

 

12

Dumbbell Shoulder Press Image result for woman Dumbbell Shoulder Press gif  

 

4

 

 

12

Dumbbell Shrugs Image result for woman Dumbbell Shrugs gif  

 

4

 

 

12

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