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Traditional Body Building & Power Lifting Workout




So the title may sound extreme don't get alarmed I'm not telling you to workout like Arnold...lol... if you have weights and equipment at home you can start this now. If not unfortunately you will have to wait till the gyms open back up.

This is what we do Monday – Thursday when we are working on our muscles with machines and free weights. The hubs lifts heavy, even my young son can do some high weights, me not so much.

What you want to do is when you are working with higher weights you do lower amount of reps. So lets say your working with 100lbs or more you will do 3 sets with 4-7 reps (at least for us women) if you can do more go for it. Your first set you would start off with a small rep amount so like 4, that is your warm up. The next 2 sets you wanna go up so do the 7 reps or more if you can.

If you are working with lower weights you want to do more reps, so 100lbs or less you will do 3 sets, again the first set is your warm up so you could 6-7 reps your next 2 you want to get higher try to do between 10-12.

Your first time doing weights you might not even hit those amounts if you are not use to weight training don't get discouraged your muscles will grow and you will be able to do more in time.

Now I have mentioned before to do weight training before cardio, it gets your heart rate up so you are not working on your cardio and not getting as many benefits out of it. This is the way I have been trained. There are studies that show both ways. So this is just my suggestion.

Here is what your gym time (or at home) will look like Monday – Thursday

Monday = Chest & Tr i-ceps, it's going to be a push day, which means you are pushing the weights.

Tuesday = Back & Biceps day, it's going to be a pull day, which means you are pulling the weights.

Wednesday = Shoulder workout

Thursday = Leg day (this is my favorite day, my legs are so much stronger than my arms)

After you do your weights go straight to your cardio workout and do that as usual.

Friday you can take the day off or you can just do cardio

Saturday-Sunday full body rest!

It is very important you stretch before and after your full workout routine!



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