The following is an example of the type of workout program that fitness model Jennifer Nicole Lee follows.  She prefers the “2 days on, 1 day off, 2 days on, 2 days off” weekly split and highly suggests that you follow the same regime. Let’s look at a sample weekly workout schedule for women by Jennifer.

Monday – Quads, Glutes, Hamstrings, Inner and Outer thigh, and Calves

Tuesday – Shoulders and biceps

Wednesday – Abs & then “Fun Cardio Day”

Thursday – Chest and Tris

Friday – Back

Saturday – Abs and “Fun Cardio Day”

Sunday – Active Rest Day (Fun active day such as swimming, or going to the mall to walk around, going to the park or beach).

We’ll let her introduce the rest of her workout calender from here:

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Monday

“Monday is most likely my “Lower Body/Leg Day” (Quads, Glutes, Hamstrings, Inner and Outer thigh, and Calves). I have coined this day as “Puke Day” as it’s usually a pretty intense day, as I go in to my workout with tons of dedication, passion, and a lot of energy. My Monday Lower Body Workout is very challenging, yet I am able to complete it since I have made the wise strategic choice of relaxing on Sunday giving my body and mind a recharging rest. Plus I love challenging workouts. I perform my weight routine for about 45 minutes, and then I tag on about 20 minutes of cardio after my workout.

Its been scientifically proven that if you perform your cardio after your weight routine, rather than before, you will be working out smarter not harder. If your motivation is to gain strength and size, you will perform 3 sets of 8 to 12 reps. but if you have mature muscle mass, and have the goals of building endurance, then aim at higher reps, such as 3 sets of 17 to 21 reps. now let’s looks at Tuesday is another weight training day.

Tuesday

Tuesday will be your upper body day (Shoulders and biceps), again a 45 minute circuit, with 20 minutes of cardio afterwards.

Wednesday

Wednesday will be your Abs and then“Fun Cardio Day, where you choose your cardio of choice (ideas can be Stair Master, any cardio of your preference, elliptical machine, spinning class, cardio kickboxing class). Make sure you perform abs first and then cardio, as this will help trigger your core even while you do cardio. The objective with your “Fun Cardio Day” is to get your heart in its target heart rate zone.

Thursday

Moving onto Thursday, you will be working your Chest and Tris.

Click Here to Access More Free Workouts by Jennifer Nicole Lee

Friday

Friday is a very taxing workout, since it is back.

Saturday and Sunday

Saturday is another Abs and “Fun Cardio Day”, and Sunday is my weekly rest day.”

Her other tips for working out:

• Don’t equal with more activity for more results! There is such a thing as “overtraining”.
• Focus on working out smarter, not harder!
• You don’t build or grow muscle while you are working out. When you are resting and getting proper nutrition, this is when the magic of muscle growth happens.
• Proper Supplementation is essential! You need adequate protein, and Protein Shakes are a great way to consume the right amount of protein.
• If you don’t get proper protein intake, all of your weight training will go down the drain.

One of the best testimonials to the success of this program is still Jennifer Nicole Lee herself. Look at her amazing before and after photos.

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