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You are here: Home / Exercises / Workouts Of The Pros

Workouts Of The Pros

July 13, 2008 by Adria Ali Leave a Comment

   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

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Filed Under: Exercises Tagged With: how to lift weights like the pros, professional weight training routines, the best weight training for women, weight training routines, women's weight training

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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