The Shredded Workout for Women will help you get shredded, look you best with this workout to tone and make you strong AF!
This workout is scientifically designed to help you maximize weight loss while building lean, mean, sexy muscle. The workout should be able to be completed in 45 minutes. I would do 15-20 minutes of cardio 3-4 days a week after. The shredded workout for women will get you strong AF!
Workout #1: Legs
Leg Extensions: 3 sets, moderate weight, 10-15 reps
Leg Curls: 3 sets, moderate weight, 10-15 reps
Barbell squats or Alternating lunges: 5 sets of 10
Sumo Squats with DB: 3 sets of 10
Lying Leg Curls: 3 sets of 10
100 reps of leg press. Yes 100 reps. To complete you will do as many reps as possible. Do not rack the weight, you must hold it when taking breaks.
Workout #2: Chest
Barbell or Dumbbell Bench Press: 5 sets of 10-12
Inclined Dumbbell Press: 3 sets of 12
Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15
Workout #3: Arms
Cross Body Hammer Curls: 3 sets of 10. Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.
21’s- 3 sets of 21
Inclined Dumbbell Curls: 3 sets of 10
Bench Dips: 3 sets of 15
Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.
Overhead rope triceps extension: 3 sets of 10
Workout #4: Back
Lat Pull downs: 5 sets of 8-12 reps.
Deadlifts: 3 sets of 10
Bent-over dumbbell rows: 3 sets of 10
Seated Cable Rows: 5 sets of 8-12 reps
Workout #5: Shoulders/Traps/Abs
Dumbbell Lateral Raises: 3 sets of 10-15
Dumbbell Frontal Raises: 3 sets of 10-15
Shoulder Press/Machine Press/Military Press: 5 sets of 10
Dumbbell or Barbell Shrugs: 6 sets of 15
Lumberjacks (medicine ball slams): 60 second sets with medicine ball, 3 sets.
Cardio
Cardio should be done 3-4 days a week (don’t do on leg day). I suggest:
Dustin Cardio:
30 second walk, 30 second jog, 30 second sprint
Repeat over 10-15 minutes.
Summary
The shredded workout for women is tested and works very well with my clients. To maximize the effectiveness of this workout, make sure to track your calories, follow a diet plan, and eat at least .8 times your ideal body weight in protein per day. I suggest the 1st Phorm Post Workout Stack to ensure your body is getting the right fuel immediately post workout to help grow and repair your muscle. Free shipping on the Post Workout Stack here!
Would you like custom 1 on 1 training and nutrition? Contact nutritiontrain@yahoo.com to setup an appointment today!
Thank you,
Dustin Holston
NASM Weight Loss Specialist and Personal Trainer