Below is a programme I did with one of my female clients yesterday, it covers the entire body in one workout.
We did one body part at a time, but incorporated supersets in to the workout.
Incase you are unaware what a superset is, I shall elaborate.
A superset is when you perform an exercise, then move straight on to another exercise without a rest period.
When you have performed both exercises consecutively, I class this as 1 set.
Rest for around 30 seconds – 1 minute then repeat the super set again a further 2 times. This means you will perform 3 sets per body part.
Try it the next time you attend the gym,its a great calorie burner.
Back:
Deadlifts 10 – 12 reps – lat pulldowns 10 – 12 reps
Chest:
Flat Bench Press 10 – 12 reps – Flyes 10 – 12 reps
Core / Abs:
Swiss Ball Sit Ups 12 – 15 reps – Hanging Leg Raises 12 – 15 reps
Shoulders:
Standing Shoulder Press 10 – 12 reps – Standing Lateral Raises 10 – 12 reps
Legs:
Walking Lunges 12 – 15 reps – Squats 12 – 15 reps
Arms:
Tricep Pushdowns 10 – 12 reps – Biceps Curls 10 – 12 reps