I workout at least three days per week- though on particularly good weeks I will go up to four times. These workouts and monitored/determined by my personal trainer. I have tried doing it on my own or with a friend, or even a less experience trainer, but they were all doomed to failure. Everyone knows what is best for them and what they can afford. I have seen real growth and strength through this method.
It isn’t all about the type of exercises you do. It is important to consider the weight you are lifting, the length of the rest period between sets/reps and whether you are going for low intensity or high intensity. I feel more progressive when I do high-intensity so that is the style I prefer. Additionally I try to challenge myself, but within reason, so I occasionally lift heavy. My trainer is excellent though so he switches up the sets every month and determines the weights and number of reps etc. Hopefully after six months I can do this on my own…but till then…
Every workout day starts with cardio. I use the stair-climber. Ten minutes is the recommended time but I typically go for fifteen. Your body needs to get warmed up, you really should not start weight training cold.
Chest and Abs
To warm up I do push-ups. Then I do the following exercises in super sets of two at a time.
- Bench Press (Standard) + Lat Pull Down
- Bench Press (Incline) + Inverted Lat Pull Down
- Butterfly + Dumb Bell Row (or is it rolls?)
- Crunches + Leg Raises + Pull Over
Legs and Back
Warm up by doing a set of free squats.
- Leg Extension + Squats (bar bell)
- Leg Press + Inverse Leg Extension (idk what this is called)
- Calf Exercises
- Dead Lift
Shoulders, Arms and Abs
Sometimes I don’t do additional warm ups for this- I just stretch often.
- Bar Raises (not sure the real name) + Side Lateral
- Shrugs + Bent Over Lateral
- Bicep Curl + Hammer Curls
- Tricep Extension + Cable Pull Down (Abs: front and both sides) + Leg Raises
*The correct names for the Shoulder/Bicept/Tricep exercises eludes me at the moment.
There are slight variations per week and larger variations per month. I try to keep the rest between exercises minimal. I typically do three sets of each exercise and except the abs do reps of 10. Given that on the second and third set the weight is progressively heavier the repetitions may decrease, though I try to keep them above 8 but certainly not less than 6.
I would not recommend any woman follows my workout plan. This plan is for persons who want muscles. I tend to believe women should focus on cardio and abs more than weight training. I have seen women use weight training but the weights are extremely light. This is a decision between you and your trainer.
