Tuesday, December 20, 2011
Monday, December 19, 2011
Female body builder Shoulders, Traps workout
I travel substantially for work which means I am regularly without my personal trainers and often away from my gym. My trainer has written the following programs for me for when I am away from home. When I am training at home in my own gym with my personal trainer the workout is far more intense and requires a lot of heavier lifting and a lot more super sets.
Shoulder Press - 3 sets of 12
Dumbell Press and Side raise - 3 sets of 12
Barbell lifts over head - 3 sets of 12
Dumbell Shrugs - 3 sets of 15
Shoulder Press - 3 sets of 12
Dumbell Press and Side raise - 3 sets of 12
Barbell lifts over head - 3 sets of 12
Dumbell Shrugs - 3 sets of 15
Female body building Leg workout
I travel substantially for work which means I am regularly without my personal trainers and often away from my gym. My trainer has written the following programs for me for when I am away from home. When I am training at home in my own gym with my personal trainer the workout is far more intense and requires a lot of heavier lifting and a lot more super sets.
Incline leg press 2 narrow to wide - 4 set of 16 reps
Seated leg press super set with seated leg press jumps - 4 sets of 16 reps (16 seated leg press to 16 pushes thats one set)
Leg extension - 4 sets of 15
Leg curl super set to one leg jumps - 3 sets of 12 (12 leg curls, 12 jumps right leg, 12 jumps left leg = one set)
Weighted calf raises - 4 sets of 20
Leg extension - 4 sets of 15
Leg curl super set to one leg jumps - 3 sets of 12 (12 leg curls, 12 jumps right leg, 12 jumps left leg = one set)
Weighted calf raises - 4 sets of 20
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