Female Babyboomer Exercise Schedule

Babyboomer Workout for the Ladies

What will keep you motivated:

* looking at your "before & after" pictures
* strangers complimenting you on your great figure
* family saying you do not look your age
* friends saying that you are their "role model"
* getting back a healthy body and staying that way
* being able to dress "sexy" and to look good

Typical Training Week:

Monday:

Triceps
2 sets of 10 reps
Tricep Dips
Tricep Pushdowns
Scull Crushers

Biceps
2 sets of 10 reps
Cable Row
Barbell Bicep Curls
Dumbbell Hammer Curls

Shoulders
3 sets of 8 reps
Decline Overhead Barbell Press
Seated Overhead Dumbbell Press

Delts/Lats
2 sets of 10 reps
Standing Dumbbell Forward Raise
Seated Bent over Dumbbell Flies

 Abs:
Crunches
Inclined Situps
Swiss Ball situps

Tuesday:

Cardio (Choose one):

Stepper - 20 minutes
Elliptical Ski Trainer - 20-30 minutes
Treadmill - 30 minutes
Speed Walking Outdoors - 30-60 minutes
Stationary Bike - 20 minutes

Wednesday:

Calves:

2 sets of 15 reps
Standing Calf Raises
Seated Calf Raises

Quads
2 sets of 12 reps
Seated Leg Press
Seated Leg Raise

Glutes
2 sets of 12 reps
Standing Barbell Deadlifts
 
Hamstrings
2 sets of 10 reps
Decline Hamstring Raise
Lunges with Dumbbells

Thursday:

Cardio (Choose one from Tuesday list)

Friday:
Repeat Monday workout


Saturday:

 Abs
 Cardio (choose one from Tuesday list)

Sunday:

No training