Treadmills, leg warmers and step aerobics class were in vogue for the ladies in the 80’s. These are all good for your health, though leg warmers in reality may not be bringing much to the table. Fortunately women have decided to lose those leg warmers and instead add resistance training to their routines. The result is their sexiest bodies possible. What’s more is that resistance training is one of the top ways to head off osteoporosis, maintain mobility and keeping the metabolism revved. What is the end product of these benefits? A lean, healthy body for life. Continue Reading
Treadmills, leg warmers and step aerobics class were in vogue for the ladies in the 80’s. These are all good for your health, though leg warmers in reality may not be bringing much to the table. Fortunately women have decided to lose those leg warmers and instead add resistance training to their routines. The result is their sexiest bodies possible. What’s more is that resistance training is one of the top ways to head off osteoporosis, maintain mobility and keeping the metabolism revved. What is the end product of these benefits? A lean, healthy body for life.
So what does a resistance training program look like for women? First, I should say that many training principles that apply to men also apply to women. Ladies will not get massive muscles like men without the use of anabolic steroids. Working out with weights will produce a lean tone female body with clean eating. To insure these results we can stick with higher repetitions per set and hitting multiple body parts per workout. This maximizes metabolic response while stressing the muscle enough for results but not so much as to stimulate a larger amount of muscle growth.
For best results, train each muscle group two times per week. For females this is easily accomplished in place of or in addition to regular cardio sessions. Two or three 30-45 minute workouts per week will suffice to get the results you are looking for and the added benefit previously mentioned. The two training split options are:
- Two Full Body Workouts per week (at least two days rest between the workouts)
- One Upper Body, One Lower Body, One Full Body Workout
Either of these splits will work very well. It really is just a matter of sticking with resistance training for the results you are looking for. As a matter of fact, you could even alternate between the two times per week and the three times per week if you like.
Let’s look at the Lower Body Workout.
WEIGHT TRAINING FOR WOMEN (LOWER BODY)
- Dumbbell Squats: 2×20-25 reps
- Dumbbell Alternating Lunges: 2×20-25 reps
- Hip Abduction: 2×20 steps
- Hip Adduction: 2×20-25 reps
- Leg Extensions: 2×20-25
- Leg Curls: 2×20-25
- Dumbbell Stiff Leg Deadlifts: 2×20-25
- Single Leg Calf Raises: 2×20-25
- Double Leg Calf Raises: 2×20-25
- Sit-Ups: 2×20-25
- Bridges: 2×20-25
- Plank: 2×30-45 seconds
- Swimmers: 2×20-25
- Twisting Planks: 2×20-25
There you have the LOWER BODY Weight Training Workout. This is a great routine to tighten and tone the buns and thighs. This program is to be done ONCE A WEEK in the 3 weight training sessions per week split.
Make sure to check out the Full Body and Upper Body Weight Training for Women Workouts here.
To Your Success!
-Ian Lauer CSCS
Treadmills,leg warmers and step aerobics class were in vogue for the ladies in the 80’s. These are all good for your health, though leg warmers in reality may not be bringing much to the table. Fortunately women have decided to lose those leg warmers and instead add resistance training to their routines. The result is their sexiest bodies possible. What’s more is that resistance training is one of the top ways to head off osteoporosis, maintain mobility and keeping the metabolism revved. What is the end product of these benefits? A lean, healthy body for life.
So what does a resistance training program look like for women? First, I should say that many training principles that apply to men also apply to women. Ladies will not get massive muscles like men without the use of anabolic steroids. Working out with weights will produce a lean tone female body with clean eating. To insure these results we can stick with higher repetitions per set and hitting multiple body parts per workout. This maximizes metabolic response while stressing the muscle enough for results but not so much as to stimulate a larger amount of muscle growth.
For best results, train each muscle group two times per week. For females this is easily accomplished in place of or in addition to regular cardio sessions. Two or three 30-45 minute workouts per week will suffice to get the results you are looking for and the added benefit previously mentioned. The two training split options are:
- Two Full Body Workouts per week (at least two days rest between the workouts)
- One Upper Body, One Lower Body, One Full Body Workout
Either of these splits will work very well. It really is just a matter of sticking with resistance training for the results you are looking for. As a matter of fact you could even alternate between the two times per week and the three times per week if you like.
Today let’s look at the Full Body Workout.
WEIGHT TRAINING FOR WOMEN (FULL BODY)
- Dumbbell Squats: 2×20-25 reps
- Dumbbell Bench Press: 2×20-25 reps
- Walking Lunges: 2×20 steps
- Dumbbell Rows: 2×20-25 reps
- Leg Extensions: 2×20-25
- Dumbbell Side Raises: 2×20-25
- Leg Curls: 2×20-25
- Dumbbell Bicep Curls: 2×20-25
- Single Leg Calf Raises: 2×20-25
- Triceps Kick Backs: 2×20-25
- Crunches: 2×20-25
- Supermans: 2×20-25
- Leg Raises: 2×20-25
- Dog: 2×20-25
- Bicycles: 2×20-25
Perform two sets as listed in the program for each exercise. You can do them one after the another with a short rest or do supersets were you couple two exercises together and bounce back and forth between the two before moving on to the next set of two. An example a superset in this workout would be: Dumbbell Squats into Dumbbell Bench Press back to Dumbbell Bench Press then finish the superset with another set of Dumbbell Bench Press.
There you have a complete FULL BODY Weight Training Workout. This done twice per week or done one of the Three Days in the Three Day split will work wonders to increase your metabolism and tone up your entire body.
Make sure to check back for the Upper and Lower Weight Training for Women Workouts here on the P28 site.
To Your Success!
Treadmills, leg warmers and step aerobics class were in vogue for the ladies in the 80’s. These are all good for your health, though leg warmers in reality may not be bringing much to the table. Fortunately women have decided to lose those leg warmers and instead add resistance training to their routines. The result is their sexiest bodies possible. What’s more is that resistance training is one of the top ways to head off osteoporosis, maintain mobility and keeping the metabolism revved. What is the end product of these benefits? A lean, healthy body for life.
So what does a resistance training program look like for women? First, I should say that many training principles that apply to men also apply to women. Ladies will not get massive muscles like men without the use of anabolic steroids. Working out with weights will produce a lean tone female body with clean eating. To insure these results we can stick with higher repetitions per set and hitting multiple body parts per workout. This maximizes metabolic response while stressing the muscle enough for results but not so much as to stimulate a larger amount of muscle growth.
For best results, train each muscle group two times per week. For females this is easily accomplished in place of or in addition to regular cardio sessions. Two or three 30-45 minute workouts per week will suffice to get the results you are looking for and the added benefit previously mentioned. The two training split options are:
1) Two Full Body Workouts per week (at least two days rest between the workouts): Monday and Thursday for example
2) One Upper Body, One Lower Body, One Full Body Workout: Monday, Tuesday and Friday for example
Either of these splits will work very well. It really is just a matter of sticking with resistance training for the results you are looking for. As a matter of fact you could even alternate between the two times per week and the three times per week if you like. The end result of the added weight training is a sexier, stronger and healthier you!
As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform MUSCLE SPECIFIC TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of resistance training but are often lost in picking effective programs. I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Body Part Basics (Real Workouts Real People Real Results: Beginner-Intermediate) for the ABS
Everyone wants a tone stomach and many want a shredded 6-pack. Though it’s true that we all have a 6-pack somewhere under any “padding” we may have on the midsection, we can improve its appearance so that when we shed the fat it is looking great! Meanwhile, we must not forget the importance of training the lower-back as well to maintain that muscular balance in the body. A strong set of Abs and Lower-back will help us stay functional for years to come and avoid many pains as we get older. With these thoughts in mind, I put together the Body Parts Basics: ABS/Lower-Back Workout.
BODY PARTS BASICS: ABS/Lower-Back
Sit-Ups: 4 sets x 10-20 reps (Flat or Inclined)
Low Back Extensions: 4 sets x 10-20 reps
Russian Twists: 4 sets x 10-20 reps (With or Without Weight)
Supermans: 4 sets x 10-20 reps
Knee/Leg Raises: 4 sets x 10-20 reps
This combination of exercises hits all the major areas of the ABS and Lower-Back. When you do this work-out as part of the Body Parts Basics Series coupled with clean eating, you will develop that lean hard 6-pack or flat stomach you desire.
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As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform RESISTANCE TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of weight training but are often lost in picking effective programs, I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Body Part Basics (Real Workouts Real People Real Results: Beginner-Intermediate) for the ARMS
Everyone wants tone and muscular arms. That’s not to say freaky size on women or spindly lean arms on men. What I’m working towards here with you is a good amount of muscle that shows you workout but not such that you look like a steroid using freak.
Your arms get a good amount of work from the compound movements in your chest, back, and shoulder workouts; but, an arm specific workout will really help bring out the definition and shape of the muscle. With that in mind, I created the BODY PARTS BASICS: ARMS Workout for Beginners and Intermediates that follows.
Barbell Curl: 5 sets x 15, 12, 10, 8, 15 reps
Triceps Push-down: 5 sets x 15, 12, 10, 8, 15 reps
Alternating Dumbbell Curl: 5 sets x 15, 12, 10, 8, 15 reps
Triceps Kickbacks: 5 sets x 15, 12, 10, 8, 15 reps
In each set we start with a relatively light weight for 15 reps to get the body ready for the challenging sets to come. With the following sets of 12, 10, and 8 increase the weight enough that you know you will be challenged to get the full target number of reps. Finally finish the set with a 15 rep burnout with the original weight you started with. This will be much more challenging now and create a great burn in the target muscle.
Be sure to check out all of the workouts in BODY PARTS BASICS to create your best entire body.
As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform RESISTANCE TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of weight training but are often lost in picking effective programs, I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Body Part Basics (Real Workouts Real People Real Results: Beginner-Intermediate) for the SHOULDERS
Shoulders get a lot of work during most upper body workouts; however, it is important to focus on Shoulder Specific Exercises to take them to their peak. Strong shoulders help create that good looking V-Taper on men and keep the Upper Arms looking tone for the ladies. Pushes, Rows and Raises are the techniques needed to get great developmental changes in the shoulders and the results we are looking for. With that in mine I put together the BODY PARTS BASICS: SHOULDERS Workout for Beginners and Intermediate Trainees.
Shoulder Press (Barbell or Dumbbells): 5 sets x 15, 12, 10, 8, 15 reps
Upright Row (Barbell or Dumbbells): 5 sets x 15, 12, 10, 8, 15 reps
Side Raises (Dumbbells): 5 sets x 15, 12, 10, 8, 15 reps
Front Raises (Dumbbells): 5 sets x 15, 12, 10, 8, 15 reps
Rear Delt Flies (Dumbbells): 5 sets x 15, 12, 10, 8, 15 reps
In each set we start with a relatively light weight for 15 reps to get the body ready for the challenging sets to come. With the following sets of 12, 10, and 8 increase the weight enough that you know you will be challenged to get the full target number of reps. Finally finish the set with a 15 rep burnout with the original weight you started with. This will be much more challenging now and create a great burn in the target muscle.
Be sure to check out all of the BODY PARTS BASICS workouts to build your best all around body.
As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform RESISTANCE TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of weight training but are often lost in picking effective programs, I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Often overlooked in resistance training are the legs. Guys seem to spend more time looking at and flexing their arms and chest and forget the lower half of the body. What we need to remember is that ½ of our body lies below our belt. A balanced physique top to bottom is idea. Additionally working the legs gives us a great metabolic boost and arguably increases our testosterone/growth hormone levels as well. The end result is a leaner and tighter physique with more lean muscle. That being said, let’s check out the BODY PARTS BASICS: LEGS Workout.
Squats 5 sets x 15, 12, 10, 8, 15 reps
Leg Extensions: 5 sets x 15, 12, 10, 8, 15 reps
Leg Curls: 5 sets x 15, 12, 10, 8, 15 reps
Leg Press: 5 sets x 15, 12, 10, 8, 15 reps (If your thighs have enough energy left)
Calf Raises: 5 sets x 15, 12, 10, 8, 15 reps
In each set we start with a relatively light weight for 15 reps to get the body ready for the challenging sets to come. With the following sets of 12, 10, and 8 increase the weight enough that you know you will be challenged to get the full target number of reps. Finally finish the set with a 15 rep burnout with the original weight you started with. This will be much more challenging now and create a great burn in the target muscle.
Be sure to check out all of the BODY PARTS BASICS workouts to build your best all around body.
BACK Workout
As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform RESISTANCE TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of weight training but are often lost in picking effective programs, I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Body Part Basics (Real Workouts Real People Real Results: Beginner-Intermediate) for the BACK
Often times people focus on their biceps or chest workouts because those are muscles in which it is easier to see development. The result if the opposite muscle groups are not worked though is a series of muscular imbalances. These imbalances can result in injury as well as an unsightly physique. For these reasons it is imperative that we train the BACK just as hard and just as frequently as we train the chest. With these considerations in mind I create the BODY PARTS BASICS: BACK Workout.
Note: When you see options such as Overhand/Underhand or Barbell/Dumbbell etc., it is a good idea to change them from week to week. This goes for all of the workouts in the BODY PARTS BASICS Series.
BODY PARTS BASICS: BACK Workout
Lat Pull-down (Overhand or Underhand): 5 sets x 15, 12, 10, 8, 15 reps
Bent-Over Barbell Rows: 5 sets x 15, 12, 10, 8, 15 reps
Single Arm Dumbbell Rows: 5 sets x 15, 12, 10, 8, 15 reps
Chin-Ups or Pull-Ups: 5 sets x 10 reps
In each set we start with a relatively light weight for 15 reps to get the body ready for the challenging sets to come. With the following sets of 12, 10, and 8 increase the weight enough that you know you will be challenged to get the full target number of reps. Finally finish the set with a 15 rep burnout with the original weight you started with. This will be much more challenging now and create a great burn in the target muscle.
Be sure to check out all of the workouts in BODY PARTS BASICS to create your best entire body.
As most of us know, eating properly is imperative to create your best possible physique. However, we cannot discount the importance of working-out. Even more specifically we have to perform RESISTANCE TRAINING to create our best body and stay functional for life. Furthermore we look and feel better and who’s going to argue with that? Knowing that many people understand the value of weight training but are often lost in picking effective programs, I have created the BODY PARTS BASICS to solve that problem. To create a body that looks great and will be supportive of your goals and desires for the long haul you need to train each body part Once or Twice per week. There are multiple “splits” to make that happen.
Split: The specific days on which you train particular body parts
Again though, what is important is to hit each muscle group at least once per week. A solid Weight/Resistance Training workout focusing on one body part per time will get the job done for a beginner or intermediate trainee. With that understanding and goal in mind, Body Part Basics was born.
Body Part Basics (Real Workouts Real People Real Results: Beginner-Intermediate) for the CHEST
When training the chest it is important to hit the entire pec. That means performing not only flat bench movements, but also incline and for some people occasionally decline. Decline movements are not as important to hit since when we naturally arch in a flat bench movement. The result is that we hit the bottom of the pec in an adequate fashion without undue stress on the shoulders that results from decline movements during a typical flat bench movement.
Working through a series of sets with different goal reps challenges the muscle thoroughly and ensures results in both strength and appearance. Without any further ado, let’s get into the Body Parts Basics CHEST Workout:
Incline Benchpress (Barbell or Dumbbell): 5 sets x 15, 12, 10, 8, 15 reps
Flat Bench Press (Barbell or Dumbbell): 5 sets x 15, 12, 10, 8, 15 reps
Flies (Cable, Dumbbell or Machine): 5 sets x 15, 12, 10, 8, 15 reps
Pushups (Feet up on a Bench): 5 sets x 10 reps
In each set we start with a relatively light weight for 15 reps to get the body ready for the challenging sets to come. With the following sets of 12, 10, and 8 increase the weight enough that you know you will be challenged to get the full target number of reps. Finally finish the set with a 15 rep burnout with the original weight you started with. This will be much more challenging now and create a great burn in the target muscle.
Be sure to check back soon as we will be tackling more body parts for your best body in BODY PARTS BASICS.