FEMALE GYM FIT
FEMALE gym FIT PHASE 1
TRAINING TEMPLATES
PROGRAM: DUP
CLICK THE WORKOUT Names
BELOW TO Access THE
VIDEO EXERCISE PLAYLIST
DAY WORKOUT STEPS CARDIO
MONDAY Heavy 10,000
TUESDAY REST 10,000 Week 1 & 2
2 x 30 Min LISS (Aerobic) - 70%
Heart Rate
WEDNESDAY Moderate 10,000 1 x 25 Min Intervals (Anaerobic) -
60 Sec On & 60 Sec Off
THURSDAY REST 10,000 Week 3 & 4
1 x 35 Min LISS (Aerobic) - 70%
Heart Rate
FRIDAY Light 10,000
2 x 30 Min Intervals (Anaerobic) -
45 Sec On & 90 Sec Off
Refer to your Welcome Pack for
SATURDAY REST 10,000 more Information on Cardio
SUNDAY REST 10,000
2
FEMALE GYM FIT
CLICK THE WORKOUT name TO PROGRAM: DUP
HEAVY access THE VIDEO exercise PLAYLIST
MONDAY
A High Bar Squats - Heels Elevated
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 120 2110
2 4 6 120 2110
3 4 6 120 2110
4 4 6 120 2110
B Pull Up - Neutral - Eccentrics Focused
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 5 120 4010
2 4 5 120 4010
3 4 5 120 4010
4 4 5 120 4010
C BB Romanian Deadlift
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 120 3010
2 4 6 120 3010
3 4 6 120 3010
4 4 6 120 3010
D Seated BB Overhead Press
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 120 2110
2 4 6 120 2110
3 4 6 120 2110
4 4 6 120 2110
e BB Hip Thrusts - Dead Stops
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 90 2110
2 4 6 90 2110
3 4 6 90 2110
4 4 6 90 2110
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
3
FEMALE GYM FIT
MODERATE CLICK THE WORKOUT name TO PROGRAM: DUP
access THE VIDEO exercise PLAYLIST
Wednesday
A1 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 12 Each Leg 60 2010
2 3 12 Each Leg 60 2010
3 3 12 Each Leg 60 2010
4 3 12 Each Leg 60 2010
a2 Bent Over BB Row
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
b1 One Leg Hip Thrusts - DB on Thigh
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 60 2010
2 3 12 Each Leg 60 2010
3 3 12 Each Leg 60 2010
4 3 12 Each Leg 60 2010
b2 650 Incline DB Press - Neutral
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
c1 450 Back Extensions
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
c2 Face Pulls
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
4
FEMALE GYM FIT
MODERATE CLICK THE WORKOUT name TO PROGRAM: DUP
access THE VIDEO exercise PLAYLIST
Wednesday
d Straight Arm Pulldowns - Cable
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
5
FEMALE GYM FIT
Light CLICK THE WORKOUT name TO PROGRAM: DUP
access THE VIDEO exercise PLAYLIST
Friday
A1 Lat Pulldown - Pronated
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 10 2010
2 3 15 10 2010
3 3 15 10 2010
4 3 15 10 2010
a2 Standing DB Shoulder Press
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
3 3 15 90 2010
4 3 15 90 2010
b1 Kas Glute Bridge
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 10 2010
2 3 15 10 2010
3 3 15 10 2010
4 3 15 10 2010
b2 DB Squats - Heels Elevated
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
3 3 15 90 2010
4 3 15 90 2010
c1 Standing Lateral Raises
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 10 2010
2 3 15 10 2010
3 3 15 10 2010
4 3 15 10 2010
c2 Seated Row - Neutral
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
3 3 15 90 2010
4 3 15 90 2010
6
FEMALE GYM FIT
Light CLICK THE WORKOUT name TO PROGRAM: DUP
access THE VIDEO exercise PLAYLIST
Friday
d1 Deficit DB Reverse Lunges
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 10 2010
2 3 12 Each Leg 10 2010
3 3 12 Each Leg 10 2010
4 3 12 Each Leg 10 2010
d2 Lying Leg Curls
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
3 3 15 90 2010
4 3 15 90 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
7
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