BEST WORKOUT FOR WOMEN

I have seen this day after day while working in the gym. The women will make their way back to the weight room and they'll proceed to do dumbbell curls and triceps kickbacks with the puny pink dumbbells...Lol..Most women never pick up enough weight to get a great training effect. If you're one of those women who think you'll get big and bulky from lifting weights, you need to dismiss that myth right now.


I have seen dozens of women and see them lifting hard and heavy, and that type of strength training had only improved their physiques. I've seen a lady who won the Mrs. Kentucky pageant (not a figure or bodybuilding competition) squatting her body weight and doing chin-ups.

 

 


Training With Heavy Weights
So here's the main point of this article: training heavy with the right exercises is the proper way to strength train and it will get you the best aesthetic results. Period.
Since you now know that lifting pink dumbbells isn't going to get you a lean, sexy and fit body, let's discuss what you should be doing in the gym.

 

Strength Train With The Proper Exercises

The best exercises to use are big, compound movements that recruit a lot of muscle mass. Here are some examples:

 


Lower Body

 

 

 

                        Barbell Squat

                       Barbell Deadlift

        Lying Leg Curl (Hamstrings)

           Standing Calf Machine

                  Dumbbell Lunge

                           Split Squat

Upper Body 

                            Push-up

              Dumbbell Bench Press

               Barbell Bench Press

                 Incline Bench Press

                        Military Press

                         Lat Pull-down

               One-Arm Dumbbell Row

                  Seated Cable Row

               Bent-Over Barbell Row

Core Plank Exercises/Abs

                           Ab Roller

                   Hanging Leg Raise

                        Side Weights

Last But Not Least Cardio

            StairMaster (Death penalty) Lol   

I personally workout Mondays-Fridays early in the mornings. I am a single mother so therefore, I sometimes miss 1 or 2 days from my five days workout to take my kids to the doctor, otherwise, nothing can't stop me from going to my gym.

I know there's noway you can do all these examples in just one day 

 

Choose 3 different lower body exercises, (4 SETS OF 12)

All three Abs examples or two(4 SETS OF 15)

20 minutes Cardio

NEXT DAY

 

 

Choose 3 different  upper body exercises, (4 SETS OF 12)

All three Abs examples or two (4 SETS OF 15)

20 minutes Cardio

If you spent the rest of your strength training career using nothing but the exercises listed above, you would build a lean and sexy body no questions asked. You would also build a better body at a faster rate than if you used isolation exercises and machines.

Until Next time :-)

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