Full Body II

60

Ovulatory Phase

Menstrual phase

Follicular Phase

Super Set

Rest:

60

s

Sets:

4

Dumbbell Squat

Reps

Tempo

12

3:1:1

10% 1RM

Dumbbell Deadlift

Reps

Tempo

12

3:1:1

70% 1RM

Super Set

Rest:

60

s

Sets:

4

Dumbbell Row

Reps

Tempo

Intensity/Weight

12

3:1:1

10%1RM

Dumbbell Bench Press

Reps

Tempo

Intensity/Weight

12

3:1:1

10%1RM

Super Set

Rest:

60

s

Sets:

3

Dumbbell Raise (Side)

Reps

Tempo

Intensity/Weight

12

3:1:1

10%1RM

Dumbbell Raise (Forward)

Reps

Tempo

Intensity/Weight

12

3:1:1

70%1RM

Super Set

Rest:

60

s

Sets:

3

Dumbbell Biceps Curl

Reps

Tempo

Intensity/Weight

12

3:1:1

70% 1RM

Dumbbell Triceps Kickback (double)

Reps

Tempo

Intensity/Weight

12

3:1:1

70% 1RM

Super Set

Rest:

30

s

Sets:

4

Body-weight Superman

Reps

Tempo

Intensity/Weight

30s

Hold

BW

Body-weight Scissor Kick

Reps

Tempo

Intensity/Weight

12

1:1:1:1

BW