Maximum Curves and Functional Fitness 4


Description

The 8-week Maximum Curves and Functional Fitness 4 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle/curves in the 9–11 and 6–8 rep ranges
  • Strengthen your core and primal movement patterns
  • Introduce you to the rest–pause intensity technique

The program consists of five workouts (A, B, C, D, and E). Workout A will train your back, biceps, and core; Workout B will train your chest, shoulders, triceps, and core; Workout C will train your legs, glutes, and core; Workout D will train your upper body; and Workout E will train your lower body.

In weeks 1, 3, 5, and 7, you will train in the 9–11 rep range; in weeks 2, 4, 6, and 8, you will train in the 6–8 rep range.

Please read the Overview of women’s weight training programs before you start this program.

Suitability

Instructions

  • Complete the workouts in the order presented
  • The recommend workout schedule is ABCXDEX (where ‘X’ is a rest day). Avoid training five days on and two days off (i.e. ABCDEXX)
  • Rest for 30 to 90 seconds between sets
  • Rest for 1 to 2 minutes between exercises
  • Always use a weight that is heavy enough to make the reps challenging
  • Whenever you have to increase the weight, add a maximum of 5 lb (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and with the movement patterns
  • If you get bored of an exercise, see the Overview of women’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise alternatives
  • In weeks 1, 3, 5, and 7, take the last set of every exercise to failure, put down the weights, wait for 15–20 seconds, pick the weights back up, and continue until you hit failure again. This intensity technique is known as rest–pause training. Note that it’s unsafe to use it on some exercises, such as the barbell squat, unless you have a spotter ready. Therefore, if you do not have a spotter, do not use the technique on these exercises
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed Maximum Curves and Functional Fitness 4, you must take a deload week. Only then can you repeat the program or move on to the next program
Workout A (Back, biceps, core)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8
Machine-assisted pull-up3 x 9–113 x 6–8
Seated cable row3 x 9–113 x 6–8
EZ bar curl2 x 9–112 x 6–8
Dumbbell lying external shoulder rotation2 x 15–202 x 10–15
Bicycle crunch3 x 20–253 x 25–30
Lying side hip raise3 x 20–253 x 25–30
*If possible, perform a rest pause for the last set of every exercise
Workout B (Chest, shoulders, triceps, core)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8
Push-up3 x 9–113 x 12–14
Barbell shoulder press3 x 9–113 x 6–8
Dumbbell lateral raise2 x 9–112 x 6–8
Cable face pull3 x 9–113 x 6–8
One-arm bench dip2 x 9–112 x 12–14
Cable twist2 x 9–112 x 6–8
Wheel rollout3 x 10–153 x 15–20
*If possible, perform a rest pause for the last set of every exercise
Workout C (Legs, glutes, core)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8
Barbell sumo squat3 x 9–113 x 6–8
One-leg hyperextension holding plate against chest2 x 9–112 x 6–8
Smith machine kneeling rear kick2 x 9–112 x 6–8
Seated or lying leg curl3 x 9–113 x 6–8
Lying alternating straight leg raise2 x 25–302 x 30–35
One-leg front plank2 x 60–90 s2 x 90–120 s
Machine standing calf raise3 x 15–203 x 10–15
*If possible, perform a rest pause for the last set of every exercise. s = seconds
Workout D (Upper body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8
Weighted inverted row3 x 9–113 x 6–8
One-arm lat pull-down2 x 9–112 x 6–8
Standing cable chest press3 x 9–113 x 6–8
Diamond push-up (on knees if necessary)2 x 9–112 x 12–14
Reverse dumbbell fly3 x 9–113 x 6–8
Triceps rope push-down2 x 9–112 x 6–8
Dumbbell curl2 x 9–112 x 6–8
*If possible, perform a rest pause for the last set of every exercise
Workout E (Lower body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8
Barbell deadlift3 x 9–113 x 6–8
Dumbbell forward-leaning lunge2 x 9–112 x 6–8
Barbell hip thrust2 x 9–112 x 6–8
Cable hip abduction2 x 15–202 x 10–15
Cable hip adduction2 x 15–202 x 10–15
Weighted captain’s chair leg and hip raise3 x 9–113 x 6–8
Machine seated one-leg calf raise3 x 15–203 x 10–15
*If possible, perform a rest pause for the last set of every exercise

Alternatives for the cable/machine exercises


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