Workout :: Tris and Back Routine for Her

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Tris and Back Workout for Her

Warmup:

•  5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH or take a 5 Minute Ride on the Elliptical

Seated Cable Pulldowns  

Focus on squeezing your back together as you pull downward on each rep. Each cable machine is different depending on your gym. If there is simply a one digit number or plates only to measure how much you are lifting, find out how much each weighs and work accordingly. 

• 20x - 40lbs
• 15x - 50lbs
• 10x - 60lbs
• 8x - 65lbs

Standing Tricep Cable Pressdowns

Do NOT use your momentum on this exercise - you WON'T see results!

• 20x - 15lbs
• 20x - 20lbs
• 20x - 25lbs
• 20x - 25-30lbs depending on your fitness level.

Seated Cable Row

It is INCREDIBLY important that you have proper form on these or you can injure yourself quickly and easily. As a trainer at your gym to check your form if you are unsure you are doing them correctly. 

• 15x - 55lbs
• 12x - 65lbs
• 10x - 70lbs

Lying Skull Crushers w/ EZ Curl Bar or Weighted Bar

• 20x - 30lbs total bar weight
• 20x - 30lbs total bar weight
• 20x - 30lbs total bar weight
• 20x - 30lbs total bar weight
• Are your Tris Burning Yet?? Good! Here's your last exercise:

Machine-Assisted Seated Reverse Flys

• 15x - 25lbs
• 12x - 30lbs
• 10x - 35lbs

Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Enjoy!

Workout :: Bis and Chest Routine for Her

In an effort to streamline our blog and keep things coming to our readers in a timely manner, we have moved the Sunday Shreds to Thursdays! Sorry, no catchy title though... (feel free to suggest one!).  Moving along in our "For Her" workout series, our next routine is a bis and chest workout that is a regular occurrence in our gym repertoire.

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Bis and Chest Workout for Her

NOTE: This workout may NOT have many exercises, but if done to fatigue and done with intent, you will definitely feel it. 

Warmup:

 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH

Incline Dumbell Chest Press with Incline Pushups 

(Use Incline Bench for Chest Press and Flat Bench for Pushups)

12x - 20lbs ea side (40 lbs total)

20x - Incline Pushups

15x - 25lbs ea side (50 lbs total)

15x - Incline Pushups

12x - 30lbs ea side (600 lbs total)

10x - Incline Pushups

Concentration Dumbell Bicep Curls

15x - 15lbs, repeat set on other side

12x - 20lbs

, repeat set on other side

10x - 20lbs

, repeat set on other side

21's - Cable Chest Press

(Note: These are not for the faint at heart! Please read the entire description prior to attempting)

7x - Standing Cable Chest Press, Right Leg Forward - 10lbs ea side

7x - 

Standing Cable Chest Press, Left Leg Forward - 10lbs ea side

7x - Kneeling (on knees, both in same plane) Cable Chest Press - 10lbs ea side

Repeat 2 additional times.

Bicep Curls w/ EZ Curl Bar or Weighted Bar

20x - 20lbs total bar weight

15x - 30lbs total bar weight

10x - 30-40lbs total bar weight

Add ONLY if you have access to this in your gym - if not, your workout is over!

Weighted Ropes

Standing with feet shoulder width apart, knees bend, back straight and chest up, grasp ropes, one in both hand. Move ropes outward and slap ropes inward squeezing your chest muscles with each movement. Do as many as you can for one minute. Rest for one minute. 

Repeat 2 additional times. 

Got it ladies? Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Enjoy!

Tiffany & Whitney (and the Boys too!)

Sunday Shred :: Upper Legs & Backside Routine for Her

You've been asking and we have been listening! Whitney and I do this routine once a week, for three weeks, followed by a fast-hitting legs circuit once a week (more to come on that legs circuit at a later date). This isn't our only upper legs and backside muscle-building routine, but it's one of our favorites - we wanted to share it with you!

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Upper Leg & Backside Routine for Her

Warmup: 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH

Smith-Machine Assisted Squats

• 20x - No weight warm up
• 15x - 20lbs ea side (40 lbs total)
• 12x - 40lbs ea side (80 lbs total)
• 10x - 60lbs ea side (120 lbs total)
• 8x - 70 lbs ea side (140 lbs total)

Machine Assisted Prone (Lying) Leg Curls

• 12x - 75 lbs
• 10x - 80 lbs
• 8x -  85 lbs

Machine Assisted Leg Extensions

• 12x - 85 lbs
• 10x - 90 lbs
• 8x -  95 lbs

Walking Lunges with Dumbells

• 20x (10 ea leg) - 15-20 lbs dumbells ea arm
• Repeat 2 additional times

Step Ups with Dumbells

• (Use a tall bench or a Step with 6-7 risers on each side)
• 30x (15 ea leg) - 20-25 lbs dumbells ea arm
• Repeat 2 additional times

Leg Press

• (This exercise is fully realized on a free-weight sled vs. a machine)
• 10x - 60 lbs ea side (120 lbs total)
• 8x -  70-80 lbs ea side (140-160 lbs total)

There it is ladies! Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Check out our workout plans here.

Enjoy!