Logo

Alpha Female Exercises

 

Day 1 Chest and Backtrain02

  • Bench press 4 x 12-8
  • Chest Flyes 3 x 12-8
  • pullovers 4 x 12-8
  • Bent row 3 x 12-8
  • Lower back Dead lift 2 x 30?

 

Day 2 Legstrain05

  • Squat 4 x 12-8
  • Lunge 3 x 15
  • overhead squat 3 x 10-6

 

Day 3 Shoulderstrain03

  • Shoulder press 4 x 12-8
  • level raises with no weight 50 reps-burnout
  • parallel d b press 3 x 15 s
  • upright rows 21s- 7 wide, 7 medium, 7 close grip- 3 sets.

Day 4 Bicep and Triceptrain01

  • nose breakers 4 x 12-8
  • d b kickbacks 3 x 15
  • concentration curl 4 x 12-8
  • Hammer curl 3 x 15
Abs
  • Abs twice a week
  • switch up regimes
  • one day weighted one day body weight
  • planks 3 sets of 1min
  • standing twists 5mins
  • weightless side bends 5mins


Cardio every morning empty stomach!!Weight Lifting in the Evening

Alpha Meals

Meal 1 Breakfast
  • 1 scoop oats
  • Protein Shake
  • BCAA
  • Glutamine
  • Tyrosin
  • Multivitamin tablet
  • Fishoil
Meal 2
  • ½ chicken breast/tuna/beef
  • 50g brown rice/sweet potato
  • 4 brocolli florets
Meal 3
  • ½ chicken breast/tuna/beef
  • 50g brown rice/sweet potato
  • 4 brocolli florets

Meal 4
  • ½ chicken breast/tuna/beef
  • 50g brown rice/sweet potato
  • 4 brocolli florets

Meal 5
  • ½ chicken breast/tuna/beef
  • 50g brown rice/sweet potato
  • 4 brocolli florets

Before Training
  • Pre workout drink
  • Fatburner
After Training
  • Post workout
  • Protein Shake
  • Fishoil
Meal 6
  • ½ chicken breast/tuna/beef
  • 50g brown rice/sweet potato
  • 4 brocolli florets
Bedtime
  • BCAA
  • Glutamine
  • Fishoil
  • Casein


Just work the meals around your day as long as they are little and often usually between 2 ½ / 3hours between