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German Creatine
100% Pure German Creatine
Free Workout Plan - Female - Under 21 - Tone Up
Day 1: Full Body Workout A + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 12 |
| Dumbbell Bench Press | 3 | 10 |
| Machine Rows | 3 | 10 |
| Seated Dumbbell Overhead Press | 3 | 10 |
| Leg Curls | 2 | 12 |
| Dumbbell Triceps Kickbacks | 3 | 12 |
| Bicep Curl Variation | 3 | 10 |
Day 2: Off
*Cardio can be optimally performed on days off or first thing in the morning.
Day 3: Full Body Workout B + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Stiff Leg Deadlift | 2 | 8 |
| Push Ups | 3 | 10-15 |
| Assisted Pull Up Machine | 3 | 10 |
| Dumbbell Side Raises | 3 | 12 |
| Leg Extensions | 3 | 12 |
| Seated Calf Raise | 3 | 15 |
| Planks | 3 | 1 min |
Day 4: Off
*Cardio can be optimally performed on days off or first thing in the morning.
Day 5: Full Body Workout C + Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 8 |
| Barbell or Dumbbell Chest Press | 3 | 10 |
| One-Arm Dumbbell Rows | 3 | 10 |
| Machine Shoulder Press | 3 | 10 |
| Reverse Lunges | 2 | 10 |
| Cable Triceps Extensions | 3 | 12 |
| Concentration Curls | 3 | 12 |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds.
Exercise Form
Make sure to perform only quality reps. If your exercise form starts to break down, end the set to reduce the risk of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
Cardio
The combination of resistance training and cardio is an excellent choice for overall health, and to promote lean muscle. Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.
“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
To build a fit physique, you’ll need to back your workouts with quality nutrition. A simple and fast way to calculate your daily caloric intake requirements to build muscle is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize the muscle building process while preventing fat storage, it is best to gain 1 to 2 pounds of weight per month. If you are gaining weight more rapidly than this, subtract 200-300 calories from your daily intake level. If you are not gaining weight each month, add 300 calories to your daily intake level.
Special Notes
Make sure your nutrition is filled with whole foods rich in quality fats, complete proteins and carbohydrates.