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THE ULTIMATE WORKOUT PROGRAM FOR WOMEN


Here is a workout for women, based on the following demands of our modern days:
- Yes to muscles but no to look like bodybuilders
- Accentuate feminity thanks to a workout
- To be an athlete but also still fit easily into tight pair of jeans (no huge thighs)
- Not boring but progressive and feasible workout

 Instructions: 
1. The choice of dumbbell / barbell / Kettlebell is up to you. 
2. Every workout start with any type of cardio from very slow to a steady rythm during circa 20 min. Pick one for each session: Cycling, Running, Rowing, Elliptical, Swimming.
3. Workout I, II and III to be repeated every week.
4. Rest one day after each workout.
5. Remember, the bigger the weight, the bigger the muscles develop. So if you are not looking for muscle hypertrophy, just pick a weight for which you feel comfortable. 

Workout I - BUTT & LEGS [19 min]

  • Wide Squat: 2 sets x 6-10 reps
  • Bulgarian split squat: 2 sets x 8-12 reps
  • Hip thrust: 2 sets x 10 reps
  • Kick back: 2 sets x 10 reps
  • Lateral leg raise w/ elastic: 2 sets x 10 reps

Workout II - ABS & UPPER BODY [22 min]

  • Ab Crunch: 2 sets x 15-20 reps
  • Leg raise: 2 sets x 15 -20 reps
  • Crunch side to side: 2 sets x 15-20 reps
  • Hollow position on back: 2 sets x 20 sec
  • Abwheel: 2 sets x 8-10 reps
  • Lat pulldown: 2 sets x 6-10 reps
  • (Knee) pushup: 2 sets x 6-10 reps
  • (Knee) Diamond pushup: 2 sets x 6-10 reps

Workout III - BACK, BUTT & ARMS [19 min]

  • Deadlift: 2 sets x 6-10 reps
  • Romanian Deadlift: 1 set x 8 reps
  • Row w/ elastic: 2 sets x 8 reps
  • Barbell curl: 2 set x 6-10 reps
  • Lateral raises: 1 set x 6-10 reps
  • Bent-over row: 1 set x 9 reps

Massimo Veneto


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