Posted by Wee Kiat in For The Ladies, Training | 3 Comments
Workout For Women
Instructions: Warm up by performing the first four exercises of each circuit once with light weights. Then, perform each complete circuit of exercises with less than one minute rest between each exercise. Rest three minutes between entire circuits. Perform the whole circuit twice.
Except for the warm up round, you should be using challenging weights for each exercise. Although you’re not supposed to train to failure for circuit training (you’ll run out of breath), choose a weight that allows you to perform 15 reps with the last few reps of the set harder to perform.
(click on the name of the exercise to view instructional pages)
Workout 1: Chest, Back, Shoulders, Abs
Dumbbell Bench Press
Lat Pulldowns
Seated Dumbbell Press
Cable Crunches
Pec Deck Flys
Seated Cable Rows
Dumbbell Laterals
Crunches
Workout 2: Legs, Butt, Biceps, Triceps
Dumbbell Squats
Glute Kickbacks
Hammer Curls
Triceps Kickbacks
Dumbbell Lunges
Butt Lifts
Cable Curls
Triceps Pressdowns
And here’s my suggestion of a workout split throughout the week for my female readers:
Monday – Cardio
Tuesday – Workout 1
Wednesday – Rest
Thursday – Workout 2
Friday – Party! 
Saturday – Cardio
Sunday – Rest
Yu-Kym: Haha. Thanks. Yup, not all gyms are complete. Hope you get the best out of your gym anyway.
Wilson: What's the difference for you? You're too young anyway. Hahaha!
how come girls workout spilt have 'party' in them but guys don't have?
This is good, especially with the links to the videos/pictures because I do a number of these but I don't know what they're called. Some gyms don't have all the equipment, e.g. for the Pec Deck Fly, but there are enough in your list that require only the use of dumbbells which are easier to get hold of in gyms.