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Deload Female Gym

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521 views7 pages

Deload Female Gym

Uploaded by

Rachel Perez-Moore
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FEMALE DELOAD

CHALLENGE G YM PROGRAM

FEMALE G Y M DELOAD

TRAINING TEMPLATES
CLICK THE WORKOUT NAMES
BELOW TO ACCESS THE

VIDEO EXERCISE PLAYLIST

D AY WO R KO UT ST E P S CA R D I O

MONDAY LOWER 1 10,000 MAX

TUESDAY UPPER 1 10,000 MAX

WEDNESDAY REST 10,000 MAX


NO CARDIO
THURSDAY LOWER 2 DURING DELOAD
10,000 MAX
WEEKS

FRIDAY UPPER 2 10,000 MAX

SATURDAY REST 10,000 MAX

SUNDAY REST 10,000 MAX

2
FEMALE DELOAD
CHALLENGE G YM PROGRAM

CLICK THE WORKOUT NAME

LOWER 1 TO ACCESS THE VIDEO


EXERCISE PLAYLIST MONDAY

A BB HIP THRUSTS

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 4 10-12 90 2010
2 4 10-12 90 2010

B LEG PRESS - FEET MIDDLE

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 10-12 90 2010

C 450 BACK EXTENSIONS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 10-12 90 2010

D LYING LEG CURL

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 10-12 90 2010

E LEG EXTENSIONS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 10-12 90 2010

F STRAIGHT LEG KICKBACKS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 2 20 Each Leg 45 1010


2 2 20 Each Leg 45 1010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2 3 20 Each Leg 45 1010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2

3
FEMALE DELOAD
CHALLENGE G YM PROGRAM

CLICK THE WORKOUT NAME

UPPER 1 TO ACCESS THE VIDEO


EXERCISE PLAYLIST TUESDAY

A LAT PULLDOWN - PRONATED

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

B SEATED DB SHOULDER PRESS - NEUTRAL

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

C 300 PRONE DB ROWS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

D STANDING DB LATERAL RAISES

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

E1 HAMMER CURLS - ROPE

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

E2 CABLE TRICEPS PUSHDOWNS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

F DECLINE BENCH CRUNCHES


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2

4
FEMALE DELOAD
CHALLENGE G YM PROGRAM

CLICK THE WORKOUT NAME

LOWER 2 TO ACCESS THE VIDEO


EXERCISE PLAYLIST THURSDAY

A DB FRONT FOOT ELEVATED SPLIT SQUATS

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 Each Leg 90 2010


2 3 10-12 Each Leg 90 2010

B KAS GLUTE BRIDGES

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 90 2010
2 3 15 90 2010

C DB ROMANIAN DEADLIFTS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 90 2010

D DB SQUAT - HIGH HEELS ELEVATED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 90 2010
2 3 10-12 90 2010

E SINGLE LYING LEG CURL

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 Each Leg 90 2010


2 3 10-12 Each Leg 90 2010

F 300 STRAIGHT LEG ABDUCTIONS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 2 20 45 1010
2 2 20 45 1010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED


WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2 3 20 Each Leg 45 1010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2

5
FEMALE DELOAD
CHALLENGE G YM PROGRAM

CLICK THE WORKOUT NAME

UPPER 2 TO ACCESS THE VIDEO


EXERCISE PLAYLIST FRIDAY

A 450 INCLINE DB PRESS - NEUTRAL

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

B ONE ARM DB ROWS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 Each Leg 75 2010


2 3 10-12 Each Leg 75 2010

C 650 PRONE LATERAL RAISES

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 10-12 75 2010
2 3 10-12 75 2010

D STRAIGHT ARM PULLDOWNS - ROPE

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

E1 STANDING DB CURLS - SUPINATED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

E2 LYING DB TRICEPS EXTENSIONS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

F REVERSE CRUNCHES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 15 75 2010
2 3 15 75 2010

F 45° STANDING STRAIGHT LEG ABDUCTIONS - BANDED

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

1 3 20 Each Leg 45 1010


2

6
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Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.

[email protected] www.coachmarkcarroll.com

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