FEMALE BODY BREAKTHROUGH "DIAL IT IN" PHASE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

lelogosdemoi on July 28, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Abs, Lower Back, Shoulders, Thighs, Chest

Tags:

strength training, fat loss, Rachel Cosgrove, Female Body Breakthrough, Fit Female

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Plank on Swiss Ball	-	60	30
Russian Twist	-	10	30
Plank on Swiss Ball	-	60	30
Russian Twist	-	10	30
Plank on Swiss Ball	-	60	30
Russian Twist	-	10	30
Lower Back
Deadlifts	-	6	60
Shoulders
Standing Dumbbell Press	-	6	60
Lower Back
Deadlifts	-	6	60
Shoulders
Standing Dumbbell Press	-	6	60
Lower Back
Deadlifts	-	6	60
Shoulders
Standing Dumbbell Press	-	6	60
Thighs
Forward Lunges	-	8	60
Dumbbell Reverse Lunge	-	8	60
Chest
Incline Dumbbell Press	-	15	60
Thighs
Swiss Ball Hip Extension and Leg Curl	-	15	60
Back
Single-Leg Dumbbell Rows: One Arm	-	15	60
Thighs
Forward Lunges	-	8	60
Dumbbell Reverse Lunge	-	8	60
Chest
Incline Dumbbell Press	-	15	60
Thighs
Swiss Ball Hip Extension and Leg Curl	-	15	60
Back
Single-Leg Dumbbell Rows: One Arm	-	15	60
Thighs
Forward Lunges	-	8	60
Dumbbell Reverse Lunge	-	8	60
Chest
Incline Dumbbell Press	-	15	60
Thighs
Swiss Ball Hip Extension and Leg Curl	-	15	60
Back
Single-Leg Dumbbell Rows: One Arm	-	15	60
Abs
Squat Thrusts	-	3	30
Thighs
Knee Tuck Jump	-	1	60
Abs
Squat Thrusts	-	6	30
Thighs
Knee Tuck Jump	-	2	60
Abs
Squat Thrusts	-	9	30
Thighs
Knee Tuck Jump	-	3	60
Abs
Squat Thrusts	-	12	30
Thighs
Knee Tuck Jump	-	4	60
Abs
Squat Thrusts	-	9	30
Thighs
Knee Tuck Jump	-	3	60
Abs
Squat Thrusts	-	6	30
Thighs
Knee Tuck Jump	-	2	60
Abs
Squat Thrusts	-	3	30
Thighs
Knee Tuck Jump	-	1	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Plyometric Training	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Prone Cobra	-	60	60
	-	60	60
	-	60	60
Thighs
Front Squats	-	6	60
Back
Chinup	-	6	60
Thighs
Front Squats	-	6	60
Back
Chinup	-	6	60
Thighs
Front Squats	-	6	60
Back
Chinup	-	6	60
Thighs
Romanian Deadlift	-	15	60
Shoulders
Barbell Push Press	-	15	60
Thighs
Barbell Split Squat	-	15	60
Back
Standing Cable Rows: One-Arm	-	15	60
Thighs
Romanian Deadlift	-	15	60
Shoulders
Barbell Push Press	-	15	60
Thighs
Barbell Split Squat	-	15	60
Back
Standing Cable Rows: One-Arm	-	15	60
Thighs
Romanian Deadlift	-	15	60
Shoulders
Barbell Push Press	-	15	60
Thighs
Barbell Split Squat	-	15	60
Back
Standing Cable Rows: One-Arm	-	15	60
Thighs
Squats: Body Weight	-	20	60
Forward Lunges	-	20	60
Lunge Jump	-	20	60
Jump Squats: Body Weight	-	20	60
Squats: Body Weight	-	20	60
Forward Lunges	-	20	60
Lunge Jump	-	20	60
Jump Squats: Body Weight	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Plyometric Training	0.000 miles	15	-

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