female bodybuilding

Are you ready for week 5?

I am seeing my body TRULY alter this week – yeah!

How are things going on your end? Allow me understand below as well as allow me understand if you have any concerns for me.

I’ve altered a few of the workouts so be on the hunt for those. As mentioned precviously, if you are just working out 4 days a week, merely skip the shoulder workout and also include the exercises I recommend in one more day.

CARDIO: We additionally wish to include 2 cardio days, both HIIT and a minimum of 20 mins, no more compared to HALF AN HOUR. You can include them at the end of an exercise, afterward of the day, or on your times off of training.

NUTRITION: you will be getting my meal prep blog message this week where I show you exactly how I do set food preparation to keep my nourishment dialed in for the week.

TIP: on your off days (non-weight training days) drop the starchy carbs as well as up your fat consumption. I constantly have 3-5oz of protein with all 4 meals, 1-2 cups of veggie and include fats from nuts, avocado, steak and salmon.

ALL The Very Best LADIES – OBTAIN IT ON!

tempo reps sets rest
Day 1: Hams And Glutes
A1 Barbell Squat 3210 8 5 60
B1 Romanian Deadlift 2211 8 5 60
C1 Lying Leg Curl
2 sets: normal
3 sets: 1/4 rep + full rep
3012 6 5 60
D1 Leg Press (feet high and wide) 3110 8 4 15
D2 45* Hip Ext 2014 10 4 15
D3 Bridges 2012 4 10 60
Day 2: Back
A1 Rope Straight Arm Lat Pull Over 3111 10 5 60
B1 Overhead Lat Pull Down Machine w/ Surreptitious grip 3112 10 5 60
C1 Seated Row Expenses Neutral Grip 3112 10 5 15
D1 Rear Delt Rope Face Pull 2112 12 4 15
D2 Standing Bent over Rear Delt with Plates 3112 10 4 15
D3 Reverse Machine Pec Dec 3112 10 4 75
Day 3: Shoulders
Note: you can drop this day if you just have 4 days to workout. Include DB Lateral Raise + Shoulder Press to Day 2 or 5 – include abs on your cardio day
A1 Cable Lateral Raise 3111 10 6 60
B1 DB Lateral Raise 3111 10 6 60
C1 DB Shoulder Press 2111 10 5 15
C2 Lying Cord Upright Row (using row maker) 3211 10 5 60
D1 DB “L” Lateral Raise 2111 10 5 60
D2 Front Raise with Plank 3211 10 5 60
E1 Plank 30 seconds 4 15
E2 Supine Leg Lift 10 4 60
*Optional HIIT 20 min 8 45
*Off Day
Day 4: Quads and Glutes
A1 Bulgarian Split Squats 3210 8 5 60
B1 Leg Press (feet narrow and also low) 3110 10 5 15
B2 Banded Bridge 2014 10 5 60
C1 Leg Extensions 2011 12 5 15
C2 Step Up 3111 12 5 60
D1 Hack Squat 4010 6 4 60
Day 5: Upper Body
A1 DB Chest Flies Flat Bench 3111 10 4 30
B1 Cable Chest Press 3112 10 4 45
C1 Barbell Flat Bench Press 3211 10 4 45
D1 Seated Biceps DB Curl 2112 10 4 20
D2 Preacher Curl 2112 10 4 20
D3 Standing DB Hammer Curl 2111 10 4 60
E1 Cross Cable Pressdown 2111 10 4 20
E2 Lying DB Triceps Extension 2111 10 4 20
E3 Overhead Rose Triceps muscles Extension 2112 10 4 60
F1 Optional Cardio – 20 mins HIIT
*Off Day