This is the workout I started lifting regularly with. The first couple of weeks I did 3×10 on everything. Then on some of the moves I moved to 4×6 and lifting heavy.
March Workout Used from March 6, 2007 thru March 26, 2007
(swiped from the Bodysculpting Bible for women and modified with some help from my friends)
Monday:
Dumbbell Squats (3×10 2 wks, 4×6)
Incline Dumbbell Press(3×10 2 wks, 4×6)
Dumbbell one arm row (3×10)
Stiff-Legged BB Deadlift(3×10 2 wks, 4×6)
Dumbbell Shoulder Press (3×10)
Overhead Dumbbell extension (3×10)
Standing Calf Raises (3×10 then removed from the program)
Dumbbell Curl (3×10 2 wks, 4×6)
Tuesday/Thursday/Saturday:
Leg Raises- 3×10
Crunches- 3×10
30 minutes – Stairmaster – Ditched because honestly I hate cardio and you don’t have to do it lift heavy.
Wednesday:
Dumbbell Squat (3×10 2 wks, 4×6)
Upright Row (3×10 2 wks, 4×6)
Dumbbell Lunge (3×10)
Tricep Kickback (3×10)
Leg extension (3×10)
Lying Leg curl (3×10)
Standing Calf Raises (3×10 -deleted after week 2)
Friday:
DB Lunge (3×10)
Two arm row (3×10)
Ballet Squat (3×10)
Incline DB Fly (3×10)
Standing Calf Raises (3×10)
Lying DB Extension (3×10)
Hammer Curl (3×10 2 wks, 4×6)
Bent over lateral raises on incline bench (3×10)
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