To be able to see a video demonstration of each exercise, download the workout plan at http://vigan.fit/femaleliftingprogram/ and click on each exercise’s link.
Focuses on the butt, abs & developing the hourglass shape in the upper body.
On each exercise do 3 sets of 12 repetition. 2 minutes rest in between sets. Increase the weight by 10 lbs when you can do 12 repetitions on your last set. Push yourself, go to muscular failure, NOT your willpower failure or when it burns. Optionals are exercises which you can do if you have the time, energy and willpower.
Training Day A (Butt & Abs) – 3 sets x 12 reps; 2 minutes rest
- Back Squat – 3 sets x 8 reps
- Romanian Deadlift – 3 sets x 8 reps
- Hip Thrust
- Cable Crunches
- Hanging Knee Raises
- Decline Sit Ups with Weight
Download link for exercise tracker: [http://vigan.fit/FitClubFemaleA]
Training Day B (Shoulder Focus) – 3 sets x 12 reps; 2 minutes rest
Download link for exercise tracker: [http://vigan.fit/FitClubFemaleB]
Please ask for a demonstration from our coaches if in doubt on how to perform an exercise or click on each exercise on http://vigan.fit/femaleliftingprogram/ for a video exercise form.