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.
lelogosdemoi
Rating:
 Unrated
Created By:
lelogosdemoi on April 06, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Back, Thighs, Chest, Abs, Shoulders, Lower Back
Tags:
strength training, Lou Schuler, Lift like a man, look like a goddess, NROLW
Description
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.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Chinup-160
-160
-160
Close-Grip Pulldowns120 lbs.260
120 lbs.260
135 lbs.260
135 lbs.260
130 lbs.260
130 lbs.260
125 lbs.260
125 lbs.260
125 lbs.260
125 lbs.260
Thighs
Barbell Split Squat65 lbs.1060
65 lbs.1060
Chest
Pushups-1060
-1060
Abs
Pike Walk-6030
Thighs
Jumps-6060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Box Jumps I0.000 miles1-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Yoga0.000 miles60-

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