A Jamie Eason Body

This is an Extreme Bodybuilding workout for Females.

MONDAY: BACK

CARDIO: warm-up at 3.5 MPH for 3 – 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

Back: (increase weight on each set)

Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs

3 X 10
CARDIO: warm-up at 3.5 MPH for 3 – 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

TUESDAY: SHOULDERS

CARDIO: 40 minutes on stepmill at level 8

Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8

WEDNESDAY: LEGS

CARDIO: 1 mile run

Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure

Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)

THURSDAY: Cardio

CARDIO of Choice for 40 – 60 minutes

FRIDAY: Arms, Chest & Abs: (with active rests, works best with a partner)

Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
immediately begin jumping rope while partner performs the same routine (about 2 minutes)

* repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)*

Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
immediately begin mountain climbers (50 reps)

*repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)*

Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25

SATURDAY: Legs: (Hams, Glutes & Calves)

CARDIO: 1 mile run

Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run

SUNDAY: REST