THE NEW RULES OF LIFTING FOR WOMEN: STAGE 5
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Strength Training Only
Back, Thighs, Chest, Abs, Shoulders, Lower Back
strength training, Lou Schuler, Lift like a man, look like a goddess, NROLW
Where target reps = 100, means AMRAP (as many reps as possible). Pushups - feet elevated higher each workout (Smith Machine bar is great for this). Hyperextensions - add weight by holding plates or dumbells.
Chin-ups: All should be negatives (jump up or climb up to top of a chin-up and lower self as slowly as possible, once you get to 20 seconds add weight to your feet or with a belt)
Lat pulldowns - use underhand grip, same as for chin-ups. Pull bar down as fast as you can, pause at the bottom for 1 second, take 4 seconds to return the weight to starting position.
|Cardio Training Exercises (definitions)||Cardio |
|Box Jumps I||0.000 miles||1||-|