So a friend who is an ex personal trainer has written up a great full body strength training routine. I have started it and will let you know how the transformation goes. So far, I feel stronger. Thought I would share it with you all since it is such a good routine and we are always looking at ways to tone. I have a weight machine at home. It can be done in the gym. And all exercises can be done with free weights. Just use Google to make sure you are doing them safely.
Day 1:
-Chest Press 4 sets of 12-15 reps per set. If you cannot do at least 12-lower the weight. This can be done on a machine or with free weights
-Seated Chest Flies 3 sets of 12-15 reps per set.
-Push ups 3-4 sets to muscle failure. 60 Seconds rest between sets.
-Triceps Extensions 4 sets 12-15 reps per set. Done on a bench or standing with chest leaning forward. Elbows in.
-Chest Press close grip position 1 set to muscle failure.
-Straight legged Triceps Dips 3 sets to failure. 60 seconds between sets.
Day 2:
-Seated Lat Pulls (behind head) 3-4 sets 10-12 reps per set.
-Seated Lat Pulls (front) 3-4 sets 10-12 reps per set.
-Standing Lat Pulls 3 sets 10-12 reps per set.
-Bicep curls 3-4 sets 12-15 reps per set.
Day 3:
-Squats 3 sets 12-15 reps per set. Legs shoulder width apart. Weighted with dumbbells.
-Lunges 3 sets 12-15 reps per set. Weighted with dumbbells.
-Seated Leg Extensions 4 sets 15-20 reps per set.
Rest Day
All sets should have a 2-3 minute rest between sets unless they are the ones that specifically say 60 seconds.
Repeat from day 1. You can add weight as needed. The last few reps should always feel like a struggle. If you can get through the full 12-15 with no fatigue you will need to up your weight.
Enjoy!!
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