Day 1: Lower body
- ♀ Superset: Leg Extension with Leg Curls 3×12-18
- ♀ Leg Press: 3×12-18
- ♀ Superset: Squats with Switch Lunges 3×12-18
- ♀ Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
- ♀ Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
- ♀ Adduction Machine 3×12-18
Day 2: Upper Body
- ♀ Pullovers: 3×12-18
- ♀ Superset: Back Row Machine 3×12-18
- ♀ Machine Shoulder Press: 3×12-18
- ♀ Superset: Front Raises with Shoulder Side Raises 3×12-18
- ♀ Superset: Cable Pushdowns with Body Dips 3×12-18
Day 3: Lower Body
- ♀ Lunges: 3×12-18
- ♀ Squats: 3×12-18
- ♀ Leg Press Unilateral: 3×12-18
- ♀ Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
- ♀ Abduction Machine: 3×12-18
Day 4: Upper Body
- ♀ Chest Press Machine: 3×12-18
- ♀ Superset: Front Raises with Seated Rows: 3×12-18
- ♀ Shoulder Press: 3×12-18
- ♀ Inclined Lateral Raises: 3×12-18
Day 5: Lower Body
- ♀ Lying Hamstring Curls: 3×12-18
- ♀ Seated Leg Curls: 3×12-18
- ♀ Stiff Legged Deadlifts: 3×12-18
- ♀ Lunges on Smith Machine: 3×12-18
- ♀ Adduction Machine: 3×12-18
Cardio: 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week
