Lauren Findley : Awesome Routine Female Biceps, Full Workout Routine + Diet + Supplementation
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Full Routine:

Monday: Chest/Triceps

Flat Bench Press 4 x 8-12
Incline Dumbbell Press 4 x 15/12/10/8
Cable Crossovers 4 x 15 (high/middle/low)
Pec Dec Fly’s 4 x 10-15
Rope Cable Pushdowns 4 x 15/12/10/8
Rope Overhead Extensions 7 x 10-15 (FST7 workout)
Dips 3 x Failure
Single Arm Pulldowns 3 x 10-15
Dumbbell Kickbacks 4 x 12-15

Tuesday: Shoulders/Abs/Cardio

Seated Dumbbell Shoulder Press 4 x 15/12/10/8
Single Arm Lateral Raises 4 x 12-15
Plated Front Raises 3 x Failure
Rear Delt Pec Dec Fly’s 4 x 15/12/10/8
Dumbbell Lateral Raises 4 x 10-15 (Superset)
Dumbbell Front Raises
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Wheel 4 x 15-20
30 minutes Stepmill (30 seconds work/30 seconds rest)

Wednesday: Glute/Hamstrings

Bridges 4 x 15
Cable Kickbacks 4 x 12-15
Seated Leg Curl 4 x 12-15 (Drop Set)
Dumbbell Bulgarian Split Squats 4 x 12-15 (per leg)
Machine Kickbacks 3 sets 12-15 (per leg)
Stiff Legged Deadlifts 4 x 8-12
Lying Leg Curls 4 x 12-15

Thursday: Back/Biceps/Cardio

Wide Grip Pulldowns 4 x 15/12/10/8 (Drop Set)
Bent- Over Barbell Rows 4 x 8-12
Pull Ups 4 x Failure
V- Bar Pulldowns 4 x 12-15
Seated Rows 4 x 12-15
Rack Pulls 4 x 8-12
One Arm Dumbbell Rows 3 x 8-12
30 minutes Sprint Intervals Treadmill (1 minute on/30 seconds off)

Friday: Shoulders/Abs

Seated Barbell Overhead Press 4 x 8-12
Cable Lateral Raises 4 x 12-15 (per arm)
High Cable Rope Pulls 4 x 12-15
Dumbbell Front Raises 4 x 10-15
Dumbbell Rear Delt Rows 4 x 12-15
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Rollouts 4 x 15-20 reps

Saturday: Active Rest

30-35 minutes Light Cardio/Abs

Sunday: Legs (Quad Focused)

Narrow Stance Squats 4 x 8-12
Leg Extensions 4 x 15 (Superset)
Dumbbell Goblet Squats 4 x 15
Barbell Walking Lunges 4 x each leg
Front Squats 4 x 8-12
Narrow Stance Leg Press 4 x 8-12

Typical Daily Diet:

Meal 1: 1 Egg Yolk, 4 Egg Whites , 1 cup Oats, 2 Slices Ezekiel Bread or 1 Multi-Grain English Muffin
Meal 2: 4-6 ounces Chicken and 5 ounces Mixed Green Vegetables
Meal 3: 1 ½ scoops Protein and 1 tablespoon Natural Peanut Butter mixed in Water
Meal 4: 5 ounces White Fish and 5 ounces Mixed Green Vegetables
Meal 5: (Pre Workout) 4-6 ounces Chicken, 1 cup Brown Rice or 1 Sweet Potato
Meal 6: (Post Workout) 4-6 ounces Red Meat and 5 ounces Mixed Green Vegetables

Supplementation:

Pre Workout Stimulant
L-Carnatine
BCAA’s
Glutamine
Multivitamin
B6 and B12
Fish Oil

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Music: Intro:Alan Walker – Fade [NCS Release]
Best Music Of 2015 | BreakingCopyright:

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