The Break-in Program

Use this two week routine to introduce yourself to the fundamentals of bodybuilding. Taken from The Body Sculpting Bible For Women 3rd Edition.

Weeks 1 & 2

Monday

ExerciseRepsSetsRest
Dumbbell One-Arm Row
Push-Up
15-20
15-20
290
Dumbbell Shoulder Press
Standing Calf Raise (two legs)
15-20
15-20
290
Dumbbell Curl
Overhead Dumbbell Extension
15-20
15-20
290
Dumbbell Squat
Stiff-legged Deadlift
15-20
15-20
290

Wednesday

ExerciseRepsSetsRest
Dumbbell Squat
Dumbbell Lunge
15-20
15-20
290
Ballet Squat
Stiff-legged Deadlift
15-20
15-20
290
Standing Calf-Raise (one leg)
Upright Row
15-20
15-20
290
Standing Calf-Raise (two legs)
Triceps Kickback
15-20
15-20
290

Friday

ExerciseRepsSetsRest
Two-arm Row
Flat Dumbbell Fly
15-20
15-20
290
Bent-over Lateral Raise
Standing Calf Raise (two legs)
15-20
15-20
290
Hammer Curl
Lying Dumbbell Extension
15-20
15-20
290
Dumbbell Squat
Stiff-legged Deadlift
15-20
15-20
290

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