Bodybuilding Workouts : The Old School Routine for Women

The Old School Training Method Routine for Women

Monday

Stiff-legged Deadlifts 1 max set of 20 reps.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Tuesday

Interval or high intensity cardio. ex - running 30-45 minutes

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Walking lunges
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Thursday

Interval or high intensity cardio. example - running 30-45 minutes

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.