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.


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