WORK OUT FOR FEMALE ATHLETE AGES 18-30

Warm-up:

1. 5-10 minutes of light cardio (jogging, cycling, rowing, etc.)

2. Dynamic stretching for major muscle groups (hip flexors, hamstrings, quads, shoulders, etc.)

Workout:

1. Squats - 3 sets of 8-10 reps

2. Deadlifts - 3 sets of 8-10 reps

3. Bench press or chest press - 3 sets of 8-10 reps

4. Lat pull-downs or assisted pull-ups - 3 sets of 8-10 reps

5. Dumbbell shoulder press - 3 sets of 8-10 reps

6. Dumbbell curls - 3 sets of 10-12 reps

7. Triceps pushdowns or dips - 3 sets of 10-12 reps

Cool-down:

1. 5-10 minutes of light cardio (jogging, cycling, rowing, etc.)

2. Static stretching for major muscle groups (hip flexors, hamstrings, quads, shoulders, etc.)

3. Notes:

4. Rest for 1-2 minutes between sets and exercises.

5. Use a weight that allows you to complete the desired number of reps with good form.

6. Increase weight gradually as you become stronger and more comfortable with the exercises.

7. Make sure to stay hydrated and fuel your body with proper nutrition before and after the workout.

8. It's important to listen to your body and adjust the workout as needed based on your individual needs and limitations.

Remember, it's always a good idea to consult with a certified personal trainer or healthcare provider before starting a new workout program. Also, note that this workout is not intended to be gender-specific and can be adjusted based on individual preferences and needs.