I wanted to post a few workouts for y’all like I’ve promised. I’ll give you some of my workouts, but if you need more then I will say bodybuilding.com is where to find some. That site has my heart.
***Youtube or google videos of these exercises if you don’t know them. There are some great videos out there to help you get the form down!!! I hope to record my own videos soon when I have time. ALSO, I know a lot of these exercises have to be done in a gym due to lack of equipment in homes, but you’d be surprised at what you can do at home with a cheap set of dumbbells or a heavy bookbag, etc.!!! You CAN make it work at home too!!!!!!
**I suggest doing 3 sets of 8-12 reps depending on what dumbbell size used. Starting with 5-10lb dumbbells is ideal if you’ve never lifted before…figure out what works for you! Make sure you are pushing yourself and feeling the burn! ☺
Bicep hammer curls
Bicep preacher curls
Focused bicep curls
Cable bicep curls
Incline bicep curls-sitting on incline bench with back firmly situated hold a dumbbell in each hand and extend down to sides, come back up with pinky fingers turning inward and squeeze. Repeat slowly.
Barbell bicep curls
Standing tricep extension
Seated tricep extension
Tricep Skull Crushers w/ dumbbells or bar bell
Tricep cable pull downs-there are a variety of ways to use cables to work the tricep muscle-GOOGLE or BODYBUILDING.COM!!!
Decline/Incline tricep skull crushers
((((You won’t want to do all of these on the same day…pick a few and alternate them out on the days you work your arms!))))
SHOULDERS: ***Ladies shoulders and back are two of my absolute favorites!!!! Don’t skip out on shoulders…they are important to your overall body appearance. Having nice shoulders makes a good impression of the whole body & also gives a smaller waist appearance!!!!!!
Lateral raises with dumbbell
Seated overhead dumbbell press
Incline delt flys
Rear dealt flys on machine
Front raises with dumbbell
Pull-ups-assisted, bands, or regular
Seated cable rows
Sitting cable pull-down
Lateral pull-downs-front & back
Bent over bar bell rows
Bent over dumbbell rows
Lat Pull-down machine-some gyms have and some don’t
Seated row machine-same as above
LEGS & BOOTY: I knew this was what you ladies were waiting for 😉 DON’T be afraid to push yourself and lift heavy…you will NOT look manly or bulky. You WILL however get a big round bottom…eeeeekkkkkkk!!!!!!
Squats-4-5 sets of 10-15 reps (((adjust the weight based on YOU…push yourself, but make sure you have proper form & can get full sets. ASS TO GRASS…squeeze those glutes like you’re pinching a penny!!!)))
Deadlifts-3-5 sets of 5-8 reps ((go as heavy as possible, but with PROPER form…form is the MOST important thing on legs so you don’t hurt yourself and you get the full effect. )) ****FYI-I started dead lifting 60 pounds & my current PR is 200lb…shooting for 225lb next week!!! I currently deadlift 135-155 for reps.****
Lunges-3-4 sets of 10-12 reps (use dumbbells or a weighted bar to add resistance)
Glute raises-the specific kind I do is: sit with back against a low bench legs out with feet on floor…lift legs and butt driving through the heels and pause and squeeze at the top I do this with a weighted bar across my pelvic area. Repeat. (weighted or unweighted) IT BURNS THE BOOTY!!! Do 3 sets of 20.
******All of the following can be done between 3-5 sets for reps between 8-15 depending on weight used and goals. I suggest doing high reps, low weight for toning & low reps, high weight for building muscle.
Wide stance squats
Low pulse squats
Donkey kickbacks-on floor OR on smith machine using weighted bar
Smith machine weighted lunge
Hip adductor/abductor machine-frontwards & backwards
Standing calf raises
Seated calf raises
(((There are several other leg & booty exercises for you ladies!!!! I’ll post some more later on. I know most of y’all keep asking me how to build the booty so try youtubing or googling some more because there’s plenty more out there!!! But, these will definitely get you where you need to be!)))
Roman chair raises
RUNNING!-the thing about abs is that you have to have to have to burn all of the fat off of the tummy to be able to see abs…all of these exercises will help, but the ultimate guide to a flat tummy/abs is CLEAN eating, weight training, AND cardio. You WILL NOT get abs without doing ALL 3!!!
There are so many more exercises out there…these are just a few that I do!!! I will say that I still do a lot of cardio with my weight training. I do 30 minutes of cardio at least 3 times a week (running, biking, stair climber, elliptical,etc.) and I do bits of cardio in between each lift daily such as doing a lifting set and then doing 30 seconds of jumping jacks, or doing a lifting set and then doing 50 sit-ups, or doing a set and then 25 pushups, etc. I ALWAYS try to superset my lifts with something cardio related. This spikes the heart rate up and then brings it back down slowly, repeating itself, which is an ULTIMATE fat burner!!!
If anyone has questions or specifics they want to ask as always feel free. I’ve come to realize that helping people is what I do best. It’s something I’m good at!!! Not to mention it makes me feel good ☺ Y’all keep pushing!!!!! No excuses. Get moving!!!!!!!!!!
Love & hugs to my fabulous fitfam!