Ladies Routine

[Future]

* WARM UP WITH A FEW SETS OF EXTENSIONS
*
3X10 FRONT SQUATS
3X12 SEATED HAMMER STRENGTH ISO-LEG PRESS
4X15 STEP UPS
3 SETS OF WALKING LUNGES
3X15 EXTENSIONS (KEEP TOES POINTED UP AND STATIC 1 SECOND HOLD AT THE TOP OF THE MOVEMENT)
* HAMSTRINGS
3x10 STIFF LEG DEADLIFTS
3X12 LYING HAMSTRING CURLS
********** SUPERSET WITH
STANDING HAMSTRING CURLS
*
*EVERY 4TH WORKOUT I WANT YOU TO SUBSTITUTE INCLINE DUMBELL HAMSTRING CURLS IN PLACE OF THE LYING/STANDING SUPERSET. YOU WILL DO A TRIPLE DROP SET HERE
EXAMPLE: 10 REPS W/25LB DUMBELL THEN DROP TO 20LB DUMBELL FOR ANOTHER 10 REPS THEN 10-15LB DUMBELL FOR ANOTHER 10 REPS. YOU WILL DO THIS FOR 3 SETS
*
BUTT BLASTERS 4X25 YOU WILL DO THESE WITH A LIGHT WEIGHT 3 TIMES A WEEK
*
TUESDAY: CHEST (DUE OT YOUR IMPLANTS WE WANT TO DEVELOPE PEC MAJOR HNCE THE INCLINES AND THE INCERTION POINTS)
*
3x12 INCLINE DUMBELL PRESSES
3x15 LYING CABLE FLIES(LAST SET IS TRIPLE DROP SET)
3X12 CHEST PRESS SUPERSET WITH DIPS
*
*
WENSDAY: BACK
*
3X10 WIDE GRIP PULL UPS
3X10 BENT OVER BARBELL ROWS
3X10 ISO LAT PULL DOWNS
3X10*SEATED ROWS (USE STRAIGHT BAR WITH SHOULDER WIDTH GRIP AND REVERSE GRIP)
4X15 HYPER EXTENSIONS
*
*
THURSDAY: SHOULDERS
*
3X10( TRIPLE DROP SET) SEATED DUMBELL*SHOULDER PRESSES
3X10 CABLE SIDE LATERALS
3X10 DUMBELL FRONT RAISES (THUMBS FACING UP) SUPERSET WITH CABLE OR EZ CURL BAR UPRIGHT ROWS
*
FRIDAY: BICEPS/TRICEPS
*
3X10 STANDING STRAIGHTBAR CURLS (TRIPLE DROP SET)
3X10 SEATED ALTERNATING DUMBELL CURLS
3X10 HAMMER CURLS
3X15 ONE ARM CONCENTRATION CURLS
3X10 LYING TRICEP EXTENSIONS
3X10 SEATED OVERHEAD DUMBELL EXTENSIONS
3X15 ROPE PULL APARTS SUPERSET WITH TRICEP PUSHDOWNS

 

[crader]

Thank you Shawn!

That will give some of the new people a place to start.

 

[Future]

Certainly!

 

[crader]

As well as let them know you do online training for a living

 

[Future]

LOL yes that I do. Big promo is coming up too. 3 months of diet and training for $300. Sound like too little?

 

[crader]

LOL yes that I do. Big promo is coming up too. 3 months of diet and training for $300. Sound like too little?

Well i pay my trainer for diet info and 1 month of training for $300, however she is not online. But it might be a good intro for you to pick up people here. But yeah, its too little for in person training. Especially since you are a trainer that walks in the world of diet and competition.

 

[Future]

Oh yeah, in person I charge $300-$500 a month. All of the stuff is the same online or in person. I still give my cell to clients, email often and communicate through Skyp for conferencing and Q & A. I like to be thorough. AND I have use my assessment sheet for a long time now for people so I can MAKE something for them. Not many do that. Some very good prep guys just started that. I dont see how you can help someone if you dont know all you can about pertinent history.

 

[cfrench]

Thanks for the routine. My other half is a personal trainer and we're going to modify this just a little for me but keep it mostly the same. He really liked the workouts listed and I'll keep everyone posted on how it goes. Working on building up endurance for 2 marathons at the end of the year but also want to maintain muscle, I don't want to be too thin and have no endurance for those 26 miles.