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  • Student Aesthetics Workout Plan (Women)

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    Anonymous Ns6vuW8L0C
    412 vues2 pages
    All profit of sales will be donated to the charity project I’m doing together with Global Exploration and Sporthogeschool (University of Sports) Fontys Eindhoven. This project will be done in Capetown, South Africa, where 30 students will set up sports projects and share their knowledge. At every project, sports is an important tool to stimulate kids (who are having a tough time growing up) to make something out of their lives and to stay positive! The motto is “Together One World”.

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    All profit of sales will be donated to the charity project I’m doing together with Global Exploration and Sporthogeschool (University of Sports) Fontys Eindhoven. This project will be done in Capetown, South Africa, where 30 students will set up sports projects and share their knowledge. At every project, sports is an important tool to stimulate kids (who are having a tough time growing up) to make something out of their lives and to stay positive! The motto is “Together One World”.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    412 vues2 pages

    Student Aesthetics Workout Plan (Women)

    Transféré par

    Anonymous Ns6vuW8L0C
    All profit of sales will be donated to the charity project I’m doing together with Global Exploration and Sporthogeschool (University of Sports) Fontys Eindhoven. This project will be done in Capetown, South Africa, where 30 students will set up sports projects and share their knowledge. At every project, sports is an important tool to stimulate kids (who are having a tough time growing up) to make something out of their lives and to stay positive! The motto is “Together One World”.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 2

    WORKOUT PLAN (WOMEN) BY STUDENT AESTHETICS

    Day Workout
    Monday (Day 1) Lower Body + Abs
    Tuesday (Day 2) Upper Body
    Wednesday Rest
    Thursday (Day 3) Lower Body + Abs
    Friday (Day 4) Upper Body
    Saturday Rest
    Sunday Rest

    Day 1: Lower Body (Power)

    Exercise Reps Sets Rest (in minutes)


    Squat 5 4 3
    Deadlift 5 3 3
    Hip Thrust 6-8 4 2-3
    Leg press 6-8 3 2-3
    Standing Calf Raises 8 4 1-2
    Weighted Knee Raises 15-20 4 1-2
    Crunch Machine 15-20 4 1-2

    Day 2: Upper Body (Power)

    Exercise Reps Sets Rest (in minutes)


    Dumbbell Row 6-8 4 2-3
    Lat Pulldown 6-8 3 2-3
    Flat DB Press 6-8 3 2-3
    Overhead Press 6-8 3 2-3
    Side Raises 8 3 1,5-2
    Pushdown 8 4 1,5-2
    Bicep Curl 8 4 1,5-2
    Day 3: Lower Body (Hypertrophy)

    Exercise Reps Sets Rest (in minutes)


    Reverse Lunges 8-10 4 1-2
    Cable Kickback 12-15 3 1-2
    Hack Squat 10-12 3 1-2
    Romanian Deadlift 12 3 1-2
    Leg extensions 15-20 3 1-2
    Seated Calf Raises 20-30 4 1-2
    Hanging Leg Raises 10-15 4 1-2
    Swiss Ball Crunch 10-15 4 1-2
    (weighted)

    Day 4: Upper Body (Hypertrophy)

    Exercise Reps Sets Rest (in minutes)


    Close Grip Pulldown 12 4 1-2
    Seated Cable Row 12 3 1-2
    Incline DB Press 12 4 1-2
    Seated Shoulder Press 12 3 1-2
    Side Raises 12 3 1-2
    Facepull 12 3 1-2
    Overhead DB Extension 12 4 1-2
    Hammer Curl 12 4 1,5-2

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