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Workout Intro

This Workout was made specifically for us women who are serious about getting into the gym and working their butts off. No flimsy programs and hour long bouts of cardio here. Bottom line if you want results you have to move weight and train hard. This Program is just that. Do not get into the habit of believing that if you train hard with weights you will look like the boys, ladies. Take it from a woman herself here, this one is sure to kick your booty into shape, but as we here at the MF Trainer always suggest form and technique need to be the focal point with all the exercises especially more complex movements listed in this plan such as the Power clean. Yes even women should do this move. Either way make sure to give it a try and it you have not done so already create your own custom account with the Trainer for Free. There is an optional upgrade for advanced features but you can download the ipod app for free to sync with your account and be able to pull up these plans on your ipod touch or iphone.

Best, Tania Campanelli
MF Trainer Staff
Good luck and let us know how it goes.

For More Workouts Sign up for an account and create your own Profile HERE

Day 1
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Power Clean	3	5	Olympic Lifts
Barbell Squat	3	5	Legs
Dumbbell Squat	3	10	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	4	15	Legs
Barbell Bench Press On Bench With Band	3	8	Chest
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	15	Arms
Standing Kickbacks Both Arms With Band	4	20	Arms
Standing Bicep Curl Dumbbell With Band One Arm	3	12	Arms
Standing Cable Tricep Extension One Arm	3	15	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	10	Plyometrics
Jump Rope	3	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	12	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	12	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	8	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	4	10	Back
Laying on Ball Abdominal Crunches Hands Straight Up	3	20	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	3	30	Cardio
Jump Squat	3	15	Legs
Adductor Side Steps	1	30	Legs
Barbell Front Squat	3	5	Legs
Step Ups Alternating Legs	3	10	Legs
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Incline Chest Fly With Band One Arm	3	15	Chest
Standard Grip Pushups Feet On Ball	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Deadlift	2	10	Olympic Lifts
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	15	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	10	Shoulders
Barrel Throws with Band	3	10	Shoulders
Laying on Ball Dumbbell Prone Cobras	3	8	Back
Standing Wide Grip Low Rows With Band Both Arms	3	12	Back
Standing Bicep Curl Barbell With Band Both Arms	4	25	Arms
Jump Rope	2	60	Cardio
Standing Cable Triceps Extension Both Arms	4	20	Arms
Dips	3	25	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	6	Legs
Standing Squat With Band	3	10	Legs
Close Grip Push Ups	3	10	Chest
Wide Grip Push Up	3	10	Chest
Standing Chest Fly With Band One Arm	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	3	Olympic Lifts
Barbell Squat	3	6	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	10	Legs
Barbell Bench Press On Bench With Band	3	12	Chest
Dumbbell Bench Press On Bench Both Arms	3	12	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	15	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Standing Kickbacks Both Arms With Band	4	20	Arms
Dips	4	10	Chest
Standard Push Ups On Ground/Power Push Up	4	15	Chest
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	2	10	Plyometrics
Box Jumps	2	10	Plyometrics
Jump Rope	1	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	12	Back
Laying On Ball Abdominal Crunch With Cable	3	25	Abs
Laying on Ball Abdominal Crunches Hands Straight Up	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	2	30	Cardio
Jump Squat	1	20	Legs
Adductor Side Steps	1	20	Legs
Barbell Front Squat	3	6	Legs
Alternating Front Lunge with Band attached in Front	3	8	Legs
Step Ups Alternating Legs	1	20	Legs
Barbell Incline Bench Press On Bench	3	10	Chest
Standing Incline Chest Fly With Band One Arm	3	12	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Standing Incline Chest Press Alternating Arms	3	15	Chest
Plank	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	8	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	12	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	10	Shoulders
Laying on Ball Dumbbell Prone Cobras	2	12	Back
Standing Wide Grip Low Rows With Band Both Arms	3	8	Back
Jump Rope	2	30	Cardio
Laying On Ball Abdominal Crunch With Cable	3	20	Abs
Laying on Ball Abdominal Crunches Hands Straight Up	3	30	Abs
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	1	30	Cardio
Box Jumps	3	8	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	15	Legs
Standing Squat With Band	3	15	Legs
Close Grip Push Ups	2	12	Chest
Wide Grip Push Up	2	12	Chest
Standing Chest Fly With Band One Arm	1	40	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	3	Olympic Lifts
Barbell Squat	3	10	Legs
Adductor Side Steps	3	15	Legs
Barbell Bench Press On Bench With Band	3	15	Chest
Dumbbell Bench Press On Bench Both Arms	2	8	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	3	20	Arms
Standing Kickbacks Both Arms With Band	3	12	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	1	10	Plyometrics
Jump Rope	2	60	Cardio
Standing Barbell Military Press	3	6	Shoulders
Standing Side Raise With Band Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	10	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	12	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	1	30	Cardio
Jump Squat	3	12	Legs
Barbell Front Squat	3	15	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	10	Legs
Barbell Incline Bench Press On Bench	3	15	Chest
Standing Incline Chest Fly With Band One Arm	3	15	Chest
Standard Grip Pushups Feet On Ball	2	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	10	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	6	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	6	Shoulders
Laying on Ball Dumbbell Prone Cobras	3	10	Back
Standing Wide Grip Low Rows With Band Both Arms	3	6	Back
Jump Rope	1	100	Cardio
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	12	Plyometrics
Dumbbell Squat	1	30	Legs
Standing Squat With Band	1	30	Legs
Close Grip Push Ups	3	10	Chest
Wide Grip Push Up	3	10	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Power Clean	3	4	Olympic Lifts
Barbell Squat	3	8	Legs
Adductor Side Steps	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	8	Legs
Barbell Bench Press On Bench With Band	3	5	Chest
Dumbbell Bench Press On Bench Both Arms	3	8	Chest
Standing Bicep Curl Dumbbell With Band Both Arms	4	10	Arms
Standing Kickbacks Both Arms With Band	4	12	Arms
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Box Jumps	3	8	Plyometrics
Jump Rope	3	30	Cardio
Standing Barbell Military Press	3	10	Shoulders
Standing Side Raise With Band Both Arms	3	8	Shoulders
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
Seated On Bench Bar Lat Pulldowns Both Arms	3	10	Back
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Jump Rope	1	30	Cardio
Jump Squat	1	20	Legs
Adductor Side Steps	1	20	Legs
Barbell Front Squat	3	8	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	1	15	Legs
Barbell Incline Bench Press On Bench	3	8	Chest
Standing Incline Chest Fly With Band One Arm	3	8	Chest
Standard Grip Pushups Feet On Ball	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Seated On Ball Dumbbell Military Press Alternating Arms	3	8	Shoulders
Seated On Ball Dumbbell Side Raise Both Arms	3	15	Shoulders
Seated On Ball Dumbbell Front Raise Both Arms	3	15	Shoulders
Barrel Throws with Band	3	12	Shoulders
Laying on Ball Dumbbell Prone Cobras	2	12	Back
Jump Rope	1	30	Cardio
Laying On Ball Abdominal Crunch With Cable	3	30	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Walk Run Treadmill- 20-30 minutes	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Dumbbell Squat	3	10	Legs
Standing Squat With Band	3	10	Legs
Close Grip Push Ups	3	8	Chest
Wide Grip Push Up	3	8	Chest
Standing Chest Fly With Band One Arm	3	8	Chest
Laying On Ball Abdominal Crunch With Cable	3	30	Abs