Fit Figure – (Our Best Figure Training Program)

Probably the biggest error we see is that women who are trying to buff their physique are concerned about overtraining. They are under the mistaken impression that since the other “serious” guys in the gym train each bodypart just once a week that they should also follow this method for best results. Not true! A woman who is trying to get the lean, muscular look of a fitness/figure competitor should train at least five times per week – even better is six time per week - each muscle group twice. 

The other major area where you can go wrong is using the proper intensity. Finding the correct training intensity is relatively easy, to start use the heaviest workout poundages that allow you to complete the stated rep range in good form. If you are to do three sets of 10-15 reps, that means use a weight heavy enough that you can do no more than 15 reps on your first set and can do at least ten reps on the third set. Add weight whenever you can do the top number of reps in the range for all sets, in good form. It’s really that simple. You should rest sixty to ninety seconds between sets. 

Here is an ideal workout to achieve a hard, lean physique.

MONDAY-THURSDAY

ExerciseSetsReps
Crunches320-30
Leg Raises320-30
Twisting Crunches on Cable Machine320-30
DB Row48-10
Pulldowns310-12
Pullover310-12
DB Shrug310-15
Hyperextension310-15
Incline DB Curl310-12
Concentration Curl310-12
Calf Raise410-15
Calf Press415-20

 

TUESDAY-FRIDAY

ExerciseSetsReps
Crunches320-30
Leg Raises320-30
Twisting Crunches on Cable Machine320-30
Incline DB Press48-10
Flat Flyes410-12
Pec Deck410-12
Shoulder Press48-10
Side Laterals310-12
DB Shoulder Press38-10
Triceps Extension410-12
Triceps Pushdown310-12

 

WEDNESDAY-SATURDAY

ExerciseSetsReps
Crunches320-30
Leg Raises320-30
Twisting Crunches on Cable Machine320-30
Squat410-15
Leg Press310-15
Leg Extension410-15
Leg Curl410-15
Seated Calf Raise410-15
Calf Raise415-20