8 Week Female Toning_Cutting Program.pdf

WEEKS 1-4 TONING DIET 30% 10% 60% 30% Protein 60% Carb 10% Fat - Cardio 30min Daily (Steady State Cardio) - Training 4

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WEEKS 1-4 TONING DIET

30% 10%

60% 30% Protein 60% Carb 10% Fat - Cardio 30min Daily (Steady State Cardio) - Training 4 Days a Week - 5 Small Meals a Day

WEEKS 4-8 CUTTING DIET

40% 20%

40% 40% Protein 40% Carb 20% Fat -Cardio 45min Daily (Steady State Cardio) -Training 5 Days a Week -5 Small Meals a Day

FOOD LIST PROTEINS Chicken breast Omega 3 eggs Egg whites Filet mignon Flank steak Whey Isolate Orange roughy Tilapia

Catfish Sashimi Buffalo Ostrich Turkey breast (Not deli meat) Ground Turkey / Chicken Lean red meat

CARBOHYDRATES White rice big baby Wheat pasta Brown rice Yams

Oats Grits Red potatoes Exekial Bread

FOOD LIST SIMPLE SUGARS Banana Apple Berries Raisins

FATS

Peanut Butter Coconut Oil Macadamia nuts oil Macadamia nuts Almonds

VEGGIES Squash Zucchini Pickles Cucumbers Celery Cabbage

Dates Pineapple Plum

Walnuts Cashews Olive oil Avocado Almond Butter Lettuce Broccoli Cauliflower Asparagus Green beans String beans

Monday - Upper Body / Core

Female Training Program: Week 1

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets Dumbbell Fly’s on Flat Bench – x12-15 Reps, x4 sets Seated Dumbbell Military Press – x15-20 Reps, x3 sets Straight Bar Bicep Curl – x15-20 Reps, x3 sets Close Grip Bench Press – x15-20 Reps, x3 sets Planks – 1min Hold, x4 sets Plank with Hip Extension – x15-20 Reps, x3 sets Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Lower body

Female Training Program: Week 1

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Walking Lunges with Dumbbells – x15-20 Reps, x3 sets Leg Extension – x15-20 Reps, x4 sets Squats – x15-20 Reps, x4 sets Jump Squats – x15-20 Reps, x4 sets Reverse Lunges – x15-20 Reps, x3 sets Seated Calve Raises – x20-30 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Cardio

Female Training Program: Week 1

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Upper Body

Female Training Program: Week 1

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Side Laterals with Dumbbells – x15-20 Reps, x3 sets Cable Pulldown – x12-15 Reps, x4 sets Push Ups – x15-20 Reps, x4 sets High Cable Pulls – x20 Reps, x3 sets Dumbbell Curls – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Lower body / Core

Female Training Program: Week 1

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Sumo Squat with Dumbbell – x15-20 Reps, x4 sets Lying Hamstring Curl Machine – x15-20 Reps, x3 sets Smith Machine Squats – x15-20 Reps, x4 sets Alternating Lunges with Dumbbells – x15-20 Reps Each Leg, x3 sets Cable Kickbacks – x15-20 Reps, x3 sets Lying Leg Raises – x15-20 Reps, x3 sets Plank with Hip Extension – x15-20 Reps, x3 sets Mountain Climbers – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - Only Cardio Female Training Program: Week 1

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 2

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio)

Monday - Upper Body / Core

Female Training Program: Week 2

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Reverse Grip Pulldown – x12-15 Reps, x4 sets Incline Dumbbell Bench Press – x12-15 Reps, x4 sets Front Laterals with Dumbbells – x15-20 Reps, x3 sets Straight Bar Cable Curls – x15-20 Reps, x3 sets Straight Bar Cable Press downs – x15-20 Reps, x3 sets Back Extensions – x15-20 Reps, x3 sets Bridges – x15-20 Reps, x3 sets Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Lower body

Female Training Program: Week 2

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Leg Extensions – x15-20 Reps, x4 sets Squats – x12-15 Reps, x4 sets Reverse Lunges with Dumbbells – x15-20 Reps, x3 sets Weighted Hip Thrusters – x15-20 Reps, x4 sets Standing Calve Raise – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Cardio

Female Training Program: Week 2

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Upper Body

Female Training Program: Week 2

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Seated Side Laterals – x15-20 Reps, x4 sets Chest Press Machine – x12-15 Reps, x4 sets Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets Straight Bar Cable Curls – x15-20 Reps, x4 sets Cable Rope Pressdown – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Lower body / Core

Female Training Program: Week 2

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Straight Leg Deadlifts – x12-15 Reps, x4 sets Smith Machine Squats – x15-20 Reps, x3 sets Leg Press, High and Wide – x12-15 Reps, x3 sets Walking Lunges with Dumbbells – x15-20 Reps, x4 sets Donkey Kicks – x15-20 Reps, x3 sets Side Lunges with Dumbbells – x15-20 Reps Each Leg, x3 sets Planks – 1min Hold, x4 sets Superman Planks – x15-20 Reps, x3 sets Bicycle Kicks – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - Only Cardio Female Training Program: Week 2

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 3

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio)

Monday - Upper Body / Core

Female Training Program: Week 3

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Bench Press – x12-15 Reps, x4 sets Dumbbell Curls – x15-20 Reps, x3 sets Side Laterals with Dumbbells – x15-20 Reps, x3 sets Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets Straight Bar Cable Press down – x15-20 Reps, x3 sets Side Plank – x15-20 Reps, x3 sets Windshield Wipers – x15-20 Reps, x3 sets Straight Leg Lifts – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Lower body

Female Training Program: Week 3

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Goblet Squat with Dumbbell – x12-15 Reps, x4 sets Reverse Lunges with Dumbbell – x15-20 Reps, x3 sets Walking Lunges with Dumbbell – x15-20 Reps, x3 sets Squats – x15-20 Reps, x4 sets Cable Kick Backs – x15-20 Reps, x3 sets Lying Hamstring Curls – x15-20 Reps, x3 sets Single Leg Standing Calve Raises – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Cardio

Female Training Program: Week 3

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Upper Body

Female Training Program: Week 3

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Front Laterals with Plates – x15-20 Reps, x3 sets Side Laterals with Dumbbells – x15-20 Reps, x3 sets High Cable Pulls – x12-15 Reps, x3 sets Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets Dumbbell Fly’s on Flat Bench – x12-15 Reps, x4 sets Straight Bar Curls – x15-20 Reps, x3 sets Rope Press down – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Lower body / Core

Female Training Program: Week 3

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Reverse Lunges with Barbell – x12-15 Reps, x4 sets Bulgarian Split Squat with Dumbbells – x12-15 Reps, x4 sets Side Lunges with Dumbbells – x15-20 Reps Each Leg, x3 sets Smith Machine Squats – x12-15 Reps, x4 sets Legs Press, Feet High and Wide – x15-20 Reps, x3 sets Superman Planks – x15-20 Reps, x3 sets Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - Only Cardio Female Training Program: Week 3

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 4

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio)

Monday - Upper Body / Core

Female Training Program: Week 4

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Incline Dumbbell Press – x12-15 Reps, x4 sets Military Press with Dumbbells – x15-20 Reps, x3 sets Low Cable Rows – x15-20 Reps, x4 sets Single Arm Dumbbell Curls – x15-20 Reps, x4 sets Single Arm Dumbbell Kickbacks – x15-20 Reps, x3 sets Plank with Hip Extension – x15-20 Reps, x3 sets Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Lower body

Female Training Program: Week 4

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Sumo Squat with Dumbbells – x12-15 Reps, x4 sets Lying Hamstring Curl – x15-20 Reps, x3 sets Abductor Machine – x15-20 Reps, x3 sets Smith Machine Squats – x12-15 Reps, x4 sets Cable Kick Backs – x15-20 Reps Each Leg, x3 sets Weighted Hip Thrusters – x15-20 Reps, x4 sets Standing Calve Raises – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Cardio

Female Training Program: Week 4

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Upper Body

Female Training Program: Week 4

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Incline Dumbbells Fly – x10-12 Reps, x4 sets Bent Over Dumbbells Rows – x10-12 Reps, x4 sets Dumbbell Curls – x15-20 Reps, x3 sets Close Grip Bench Press – x15-20 Reps, x3 sets Front Laterals with Dumbbells – x12-15 Reps, x4 sets Back Extensions – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Lower body / Core

Female Training Program: Week 4

AM or After Weight Training: Cardio 30min Daily (Steady State Cardio) Lying Hamstring Curls – x15-20 Reps, x4 sets Straight Leg Deadlifts – x15-20 Reps, x4 sets Squats – x10-12 Reps, x3 sets Jump Squats – x20 Reps, x3 sets Windshield Wipers – x15-20 Reps, x4 sets Bridges – x15-20 Reps, x3 sets Planks – 1min Hold, x4 sets Superman Planks – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - Only Cardio Female Training Program: Week 4

ONLY CARDIO!

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio)

Monday - Legs (Quad Dominant)

Female Training Program: Week 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Leg Extension – x15-20 Reps, x4 sets Leg Press – x12-15 Reps, x4 sets Squats – x12-15 Reps, x4 sets Step Up with Dumbbells – x15-20 Reps, x3 sets Walking Lunges with Dumbbells – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Chest / Core

Female Training Program: Week 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Incline Dumbbell Fly’s – x15-20 Reps, x4 sets Incline Dumbbell Press – x12-15 Reps, x4 sets Assisted Dip Machine – x12-15 Reps, x4 sets Planks – 1min Hold, x4 sets Bicycle Kicks – x15-20 Reps, x3 sets Crunches – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Shoulder / Arms

Female Training Program: Week 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Side Laterals with Dumbbells – x15-20 Reps, x4 sets Standing Military Press with Barbell – x10-12 Reps, x3 sets Reverse Laterals with Dumbbells – x15-20 Reps, x4 sets Standing Barbell Curls – x10-12 Reps, x4 sets Seated Dumbbell Curls – x15-20 Reps, x3 sets French Press with Dumbbell – x10-12 Reps, x4 sets Single Arm Kickbacks with Dumbbell – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Glutes (Hamstring/Glute Dominant) Female Training Program: Week 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Reverse Lunges with Dumbbells – x15-20 Reps, x4 sets Straight Leg Deadlifts – x10-12 Reps, x4 sets Lying Hamstring Curls – x15-20 Reps, x3 sets Sumo Squat with Dumbbell – x12-15 Reps, x4 sets Cable Kick Backs – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Back / Core

Female Training Program: Week 5

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Reverse Cable Pulldown – x12-15 Reps, x4 sets Low Cable Row – x12-15 Reps, x3 sets Back Extensions – x15-20 Reps, x4 sets Superman Planks – x20 Reps, x4 sets Mountain Climbers – x20 Reps, x4 sets Bridges – x20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - OFF Female Training Program: Week 5

OFF! REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio)

Monday - Legs (Quad Dominant)

Female Training Program: Week 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Single Leg, Leg Press – x12-15 Reps Each Leg, x4 sets Smith Machine Squat – x12-15 Reps, x4 sets Single Leg, Leg Extension – x15-20 Reps Each Leg, x4 sets Single Leg, Lunges with Barbell – x15-20 Reps Each Leg, x4 sets Walking Lunges with Barbell – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Chest / Core

Female Training Program: Week 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Flat Bench Dumbbell Press – x12-15 Reps, x4 sets Cable Cross Overs – x15-20 Reps, x4 sets Incline Dumbbell Fly – x12-15 Reps, x4 sets Windshield Wipers – x20 Reps, x4 sets Straight Leg Lifts – x20 Reps, x4 sets Planks – 1min Hold, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Shoulder / Arms

Female Training Program: Week 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Alternating Front Raises with Dumbbells – x15-20 Reps, x4 sets Alternating Side Laterals with Dumbbells – x15-20 Reps, x3 sets Seated Military Dumbbell Press – x12-15 Reps, x4 sets Straight Bar Cable Curls – x12-15 Reps, x4 sets Alternating Dumbbell Curls – x15-20 Reps, x3 sets Close Grip Bench Press – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Glutes (Hamstring/Glute Dominant) Female Training Program: Week 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Weighted Hip Thrusters – x12-15 Reps, x4 sets Curtsy Lunges with Barbell – x20-30 Reps, x4 sets Side Lunges with Dumbbells – x20 Reps, x4 sets Stiff Leg Deadlift – x12-15 Reps, x4 sets Cable Kickbacks – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Back / Core

Female Training Program: Week 6

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Cable Pulldowns – x12-15 Reps, x4 sets Single Arms Cable Rows – x15-20 Reps Each Arm, x3 sets Bent Over Barbell Rows – x12-15 Reps, x4 sets Back Extensions – x15-20 Reps, x4 sets Side Plank – x15-20 Reps, x4 sets Bridges – 1min Hold, x4 sets Superman Planks – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - OFF Female Training Program: Week 6

OFF! REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio)

Monday - Legs (Quad Dominant)

Female Training Program: Week 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Bulgarian Split Squat with Dumbbells – x12-15 Reps, x4 sets Squats – x12-15 Reps, x4 sets Adductor Machine – x15-20 Reps, x4 sets Leg Extensions – x15-20 Reps, x4 sets Standing Calve Raises – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Chest / Core

Female Training Program: Week 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Flat Bench Dumbbell Press – x12-15 Reps, x4 sets Incline Dumbbell Press – x12-15 Reps, x4 sets Assisted Dip Machine – x15-20 Reps, x4 sets Plank with Hip Extension – x15-20 Reps, x4 sets Crunches – x15-20 Reps, x4 sets Planks – 1min Hold, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Shoulder / Arms

Female Training Program: Week 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Side Laterals with Dumbbells – x15-20 Reps, x4 sets Seated Dumbbell Military Press – x12-15 Reps, x4 sets High Cable Pulls – x15-20 Reps, x3 sets Straight Bar Curls – x12-15 Reps, x4 sets Rope Press down – x12-15 Reps, x4 sets Dumbbell Curls – x15-20 Reps, x3 sets Cable Kickbacks – x15-20 Reps, x3 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Glutes (Hamstring/Glute Dominant) Female Training Program: Week 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Goblet Squat with Dumbbell – x12-15 Reps, x4 sets Straight Leg Deadlifts – x15-20 Reps, x4 sets Weighted Hip Thrusters – x12-15 Reps, x4 sets Reverse Lunges with Dumbbells – x15-20 Reps, x4 sets Donkey Kicks – x15-20 Reps, x4 sets Seated Calve Raises – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Back / Core

Female Training Program: Week 7

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Chin Up or Assisted Chin Up – x12-15 Reps, x4 sets Bent Over Barbell Rows – x12-15 Reps, x4 sets Cable Pullover with Rope – x15-20 Reps, x4 sets Superman Planks – x15-20 Reps, x4 sets Bridges – 1min Hold, x4 sets Crunches – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - OFF Female Training Program: Week 7

OFF! REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com

WEEK 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio)

Monday - Legs (Quad Dominant)

Female Training Program: Week 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Step Up with Dumbbells – x15-20 Reps, x4 sets Squats – x12-15 Reps, x4 sets Jump Squats – x20 Reps, x4 sets Walking Lunges with Dumbbells – x15-20 Reps, x4 sets Leg Extensions – x15-20 Reps, x4 sets Standing Calve Raises – x20 Reps, 4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Tuesday - Chest / Core

Female Training Program: Week 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Chest Press Machine – x12-15 Reps, x4 sets Cable Cross Overs – x15-20 Reps, x4 sets Assisted Dip Machine – x15-20 Reps, x4 sets Windshield Wipers – x15-20 Reps, x4 sets Crunches – x15-20 Reps, x4 sets Plank with Hip Extension – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Wednesday - Shoulder / Arms

Female Training Program: Week 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Side Laterals with Dumbbells – x15-20 Reps, x4 sets Seated Military Dumbbell Press – x12-15 Reps, x4 sets Reverse Laterals with Dumbbells – x15-20 Reps, x4 sets Straight Bar Bicep Curl – x15-20 Reps, x4 sets Seated Alternating Dumbbell Curls – x15-20 Reps, x4 sets Close Grip Bench Press – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Thursday - Glutes (Hamstring/Glute Dominant) Female Training Program: Week 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Seated Leg Curl Machine – x15-20 Reps, x4 sets Curtsy Lunges with Dumbbells – x20 Reps, x4 sets Cable Kickbacks – x15-20 Reps, x4 sets Weighted Hip Thrusters – x12-15 Reps, x4 sets Sumo Dumbbell Squats – x12-15 Reps, x4 sets Standing Calve Raises – x15-20 Reps, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Friday - Back / Core

Female Training Program: Week 8

AM or After Weight Training: Cardio 45min Daily (Steady State Cardio) Cable Pulldowns – x15-20 Reps, x4 sets Bent Over Dumbbell Rows – x12-15 Reps, x4 sets Cable Pullovers – x15-20 Reps, x4 sets Back Extensions – x15-20 Reps, x4 sets Crunches – x15-20 Reps, x4 sets Mountain Climbers – x15-20 Reps, x4 sets Planks – 1min Hold, x4 sets

REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

Saturday / Sunday - OFF Female Training Program: Week 8

OFF! REACH YOUR FITNESS GOALS FASTER WITH 1UP NUTRITION SUPPLEMENTATION www.1upnutrition.com

TAKE YOUR

1UPNUTRITION SUPPLEMENTS FOR FASTER RESULTS AND RECOVERY

www.1upnutrition.com