Ladies sculpt yourself a toned bum and legs. Part 3 of 3

Part 3 of 3 (Part 1 Monday, Part 2 Wednesday and Part 3 Friday for example) TRX Press ups 5x 20 Dumbbell row 5x 20 (each side) Kettle bell swing 5x 40 TRX Rows 4x 20 Slide lunge (use slider or keep your toes touching at all times) 4x 20 (each side) TRX Pike 4x…

12 – Shoulders & Triceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Quick cardio based warm up and 30 reps on a super light weight on the shoulder press resistance machine… Smith machine shoulder press 2 sets x 12 reps,…

11 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Warm up today was on a spin bike, just 5 minutes gentle spin to get some blood pumping into and through the legs Leg extension 1×15, 1×10-12, 1×8-10HEAVY…

10 – Back

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Warm up set – wide grip lat pull down 1×15 super slow, low weight Dumbbell pull overs 2 sets x 10-12 reps 1 working set x 8-10 reps…

9 – Chest & Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up – speed skipping again for me Flat barbell bench press 1×15, 2x 10-12, 1x 6-8 Incline barbell press 1x 10-12, 1x 6-8 Flat dumbbell…

8 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Leg…

Ladies sculpt yourself a toned bum and legs

Part 1 of 3… First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work. Raise up onto tip toes – land in a low…

7 – Shoulders & Triceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up – speed skipping! Dumbbell shoulder press 2 sets x 12 reps, 1 set x 8 reps Dumbbell lateral raise 1 set x 10-12 reps,…

6 – Back

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Up in weight this week already! Massive pump, lats and forearms are PUMPED! Dumbbell pull overs 2 sets x 10-12 reps 1 working set x 8-10 reps Close…

5 – Chest and Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 5-10 minute warm up, I did some speed skipping but you could do anything you like. Decline bench press 2 x 10-12, 1 x 6-8 Incline bench press…

4 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Squat…