Brittany Perille 

Women’s Health Trainer

REQUIRED EQUIPMENT:
- Cable Machine (improvise: using a long resistance band Perillegrade one)
- Barbell and Plates 
- Dumbbells
- Add/Abductor machine (improvise: use a booty band)
- Seated and Lying Hamstring Curl Machine (improvise: use a large stability ball)
- Seated Calf Raise Machine (improvise: holding db)
- Seated Lat Pulldown Machine (improvise: use a long resistance band)

TRAINING SCHEDULE:
This is solely an example training schedule. You’re busy and have your own unique circumstances which will require you to adjust to what works for you! If you have to do two training days back-to-back, go for it!  Please just be sure to keep the training days in this order (ex. do not do two upper or lower body days back-to-back). 

Monday: Lower
Tues: Off
Wed: Upper
Thurs: Off
Fri: Lower 
Sat: Off
Sun: 7 Upper

REST TIMES AND SETS/REPETITIONS:
This will be unique to your needs and where your body is at. Please keep in mind this may change daily and also change due to where you’re at in your menstrual cycle (if you have one).  
A good starting point is 20 seconds -1 minute rest between sets and 1-3 minutes changing from one exercise to the next. 

Sets:
The sets I have programmed are able to be increased by 1 full set if your body is ready for more progressive overload. 

Repetitions:
If you’re able to perform way more repetitions that I have programmed, you’re not using a heavy enough load. This might take a little time for you to find the load that works for you so don’t get frustrated or give up!

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