12 Week Female Bodybuilding Workout Plan Pdf

With all of the incorrect information out there it s tough to find something that actually works.

12 week female bodybuilding workout plan pdf. Seated cable row 2 3 12 15. Bulking phase weeks 1 4. In addition depending on your fat loss goals she recommends another two or three days of steady state cardio for 30 60 minutes. Pull downs 3 4 6 12 2.

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. I am now 4 weeks into a 12 week mass building phase and i am pleased with the results so far. Every workout that i did is here as well as diet and meal prep tips. Barbell hip thrust 3 6 12 5.

For years the wrong workout recommendations have been given to women. Start jamie eason s livefit 12 week trainer for free today. Lose fat training level. Barbell cables dumbbells.

Dumbbell step up 2 3 12 15 glutes 4. The lean body challenge program is designed to be a 12 week program. You know what i m talking about. 12 week women s bikini prep workout program this workout designed by womens bikini competitor traisha martin is the exact workout.

If you ve always wanted to hit the stage in a bikini or figure competition this is your time. You ll be able to track your workouts nail your nutrition plan stock up on supps and get fit on the go. One arm dumbbell row 2 3 12 15 3. 5 days time per workout.

Join bodyfit elite today to unlock the app for this fitness plan and many others in the apple and google play stores. For women starting a new weight training program can be a daunting and frustrating process. Start with a plan of 3 5 days a week of cardio in phase 1. 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.

This is a healthy approach to bikini competition prep. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. Each body part is trained 1 time per week on its own day for a total of 6 workouts per week with sunday off. I designed this program to keep your metabolism high and hormone levels in balance.

I am using mostly compound movements with the reps between 6 and 10 on all exercises. 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. This is the 12 week workout program that i used to get in shape for my first npc bikini competition. 12 weeks days per week.