12 Week Female Bodybuilding Workout Plan Pdf

Duration of the 12 weeks i e dropping weight on the scale losing dress or clothes sizes losing inches on your tape measurements or reducing body fat percentage by using fat calipers.

12 week female bodybuilding workout plan pdf. If you ve always wanted to hit the stage in a bikini or figure competition this is your time. This is a healthy approach to bikini competition prep. This is the 12 week workout program that i used to get in shape for my first npc bikini competition. Each body part is trained 1 time per week on its own day for a total of 6 workouts per week with sunday off.

Dumbbell step up 2 3 12 15 glutes 4. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. With all of the incorrect information out there it s tough to find something that actually works. 12 week women s bikini prep workout program this workout designed by womens bikini competitor traisha martin is the exact workout.

Start jamie eason s livefit 12 week trainer for free today. Barbell hip thrust 3 6 12 5. I designed this program to keep your metabolism high and hormone levels in balance. Pre workout o tilapia o brown rice o coffee post workout o protein shake with glutamine creatine and vitargo dinner o lean steak o broccoli nighttime snack o meal replacement shake kris recommends cnp propeptide full daily meal plan kris gethin s 12 week hardcore daily video trainer.

Seated cable row 2 3 12 15. Lose fat training level. 5 days time per workout. One arm dumbbell row 2 3 12 15 3.

I am using mostly compound movements with the reps between 6 and 10 on all exercises. You ll be able to track your workouts nail your nutrition plan stock up on supps and get fit on the go. Her prescribed cardio program includes a combination of some type of high intensity interval training approximately three days a week for 20 45 minutes. Dumbbell lunge 2 3 12 15 3.

I am now 4 weeks into a 12 week mass building phase and i am pleased with the results so far. You know what i m talking about. Barbell cables dumbbells. For women starting a new weight training program can be a daunting and frustrating process.

12 weeks days per week. Bulking phase weeks 1 4. Start with a plan of 3 5 days a week of cardio in phase 1. For years the wrong workout recommendations have been given to women.

In addition depending on your fat loss goals she recommends another two or three days of steady state cardio for 30 60 minutes. Our comprehensive plan includes the workout plan this nutrition plan and motivational tips to help you get a winning physique in just 12 weeks give it a try even if you re not ready for the spotlight you re guaranteed to get into the very best shape of your life. Every workout that i did is here as well as diet and meal prep tips. Pull downs 3 4 6 12 2.