Workouts Of The Pros

   If you are tired of your old weight lifting routine but don’t know where to find a new one, then here are some quick suggestions from the Pros!  These two women featured in this picture are some serious weight lifters!  Here are their routines…

THE ROUTINE

		   Heidi	Adela

Exercise      Sets/Reps             Sets/Reps

Bench Step-Ups 4/15¹                         3/20¹

Leg Press           3/15                          4/20²

Lying Leg Curl 4/15                          4/12–15

Plié Squat         4/15–20                    4/20

¹ Each leg

² Adela uses light weight for high reps

 

HEIDI’S TRAINING SPLIT

DAY BODYPARTS TRAINED 1 Legs 2 Shoulders 3 Arms, routine practice 4 Off 5 Back 6 Chest, legs¹ 7 Routine practice ¹ Heidi supersets leg and chest exercises. –Cardio sessions are five days a week year-round, and six days a week when preparing for a show.

ADELA’S TRAINING SPLIT

 DAY BODYPARTS TRAINED 1 Shoulders, hamstrings 2 Routine practice, gymnastics 3 Routine practice, legs 4 Chest, arms, gymnastics 5 Routine practice, plyometrics 6 Back, calves 7 Gymnastics –Adela does cardio six days a week.

One thing that women should understand is that weight lifting doesn't make you BIG!

 Muscle keeps you young and also keeps you metabolism healthy. Without muscle, you are

tied to using low calorie diets and huge amount of cardio to keep you thin.  Over consumption

 of calories is the ONLY way you will become BIG. SO follow a moderate calorie diet, cut your

carbs at night and workout like you mean it!

Adria Ali