Girl Power Workout Program : Week 2 : Day 2 : (Wednesday)

by female bodybuilders on 3:30 PM in Workout

Week 2

Day 2: (Wednesday)

Cardio: You need to sweat during this... a decent amount

3 min warm-up on treadmill (walk or run)

10 min run on treadmill

-target heart rate 120 bpm

-jog or walk at fast pace with an incline

10 min bike (conventional or horizontal bike)

-target hear rate 110-140 bpm

Leg Day: Each pair is a superset, do the first then go immediately to the second, 1 min rest between sets

Superset 1:

Smith Machine Barbell Squat - 4 sets x 12 reps

Wall sit for 30 seconds x 4 sets

Superset 2:

Inner thigh machine extension 3 sets x 12 reps

Wall sit for 30 seconds x 3 sets

Superset 3:

Inner thigh machine contraction 3 sets x 12 reps

Wall sit for 30 seconds x 3 sets

Superset 4:

Hamstring curl machine 3 sets x 12 reps

Wall sit for 30 seconds x 3 sets

Core: Do each exercise in succession for 3 sets, 45 second rest between sets, this is supposed to be done fast with little break!!!

3 way plank (side, side, middle)- 30 seconds per side x 3 sets

Russian twists with 10 lb weight- 20 per side x 3 sets

6 inches hold - hold for 45 seconds x 3 sets

Front leaning rest- hold for 35 seconds x 3 sets

Stretch: This is your cool down, spend at least 5 minutes on it

-Focus: hamstrings, gluteus maximums (butt), core