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 ROUTINEHeidi 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!
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