12 Week Female Bodybuilding Workout Plan Pdf

If you ve always wanted to hit the stage in a bikini or figure competition this is your time. The lean body challenge program is designed to be a 12 week program. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1.

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Seated cable row 2 3 12 15.

12 week female bodybuilding workout plan pdf. Pull downs 3 4 6 12 2. Start jamie eason s livefit 12 week trainer for free today. Barbell cables dumbbells. 12 weeks days per week.

Her prescribed cardio program includes a combination of some type of high intensity interval training approximately three days a week for 20 45 minutes. I am now 4 weeks into a 12 week mass building phase and i am pleased with the results so far. Each body part is trained 1 time per week on its own day for a total of 6 workouts per week with sunday off. This is a healthy approach to bikini competition prep.

Barbell hip thrust 3 6 12 5. 12 week women s bikini prep workout program this workout designed by womens bikini competitor traisha martin is the exact workout. In addition depending on your fat loss goals she recommends another two or three days of steady state cardio for 30 60 minutes. 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. 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. Dumbbell lunge 2 3 12 15 3.

I designed this program to keep your metabolism high and hormone levels in balance. Dumbbell step up 2 3 12 15 glutes 4. This is the 12 week workout program that i used to get in shape for my first npc bikini competition. For years the wrong workout recommendations have been given to women.

Lose fat training level. Every workout that i did is here as well as diet and meal prep tips. 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. Bulking phase weeks 1 4.

I am using mostly compound movements with the reps between 6 and 10 on all exercises. 5 days time per workout. With all of the incorrect information out there it s tough to find something that actually works. 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.

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. You know what i m talking about. Squat 3 4 6 12 2.