I am currently on a period of muscle building. And so it was time to change up my workout plan to fit my personal goals. The goal is to ultimately lose some fat and build up some muscle.
Building muscle is a lot harder then just staying stable. I am really having to push my body in order to create mini tears in my muscle fibers so that with repair and rest muscle is going to build.
The fat loss comes in not only through the workout but also because for every pound of muscle I am going to put on my body will burn an extra 50 calories per day! Rev up the metabolism for great results.
The routine I am doing for the next month is amazing because it is based on slow, controlled movements. One rep should take a total of 12 seconds (6 seconds up and 6 seconds down). It is also important not to rest long between sets, if you do need a mini break keep it 30 seconds or less. I finish one exercise and move quickly to the next. This really pushes them.
Each exercise goes to failure. Use a weight where you can do 10-12 reps with the slow times.
Drum roll, here is a woman’s muscle building routine that will have anyone seeing results.
10 minute warm up: I do a 1 mile run with a small incline
Lower Body
Leg press (if no machine then substitute squats)
Leg extension
Leg Curls
Calve Raises
Upper Body
Bench Press
Bicep Curls
Bench Press again
Bicep Curls Again
Rows
Tricep extension
Rows again
Triceps again
Pull-ups (still slow)
Dips
Pull-ups
Dips
Shoulder Shrugs
Abs (do this twice)
Standard crunchx20
Reverse Crunch (bringing legs up to chin)x10
Leg raises x 10
Bicycle twists x 20
Crunches on exercise ball x 10
Cool down
I know this seems like a lot, but without rests it actually is done within 1 hour. If you are taking longer then something is not going right. Trust me with this workout my whole body is feeling the burn. Make sure to drink plenty of water and have a post workout snack!
Building muscle is a lot harder then just staying stable. I am really having to push my body in order to create mini tears in my muscle fibers so that with repair and rest muscle is going to build.
The fat loss comes in not only through the workout but also because for every pound of muscle I am going to put on my body will burn an extra 50 calories per day! Rev up the metabolism for great results.
The routine I am doing for the next month is amazing because it is based on slow, controlled movements. One rep should take a total of 12 seconds (6 seconds up and 6 seconds down). It is also important not to rest long between sets, if you do need a mini break keep it 30 seconds or less. I finish one exercise and move quickly to the next. This really pushes them.
Each exercise goes to failure. Use a weight where you can do 10-12 reps with the slow times.
Drum roll, here is a woman’s muscle building routine that will have anyone seeing results.
10 minute warm up: I do a 1 mile run with a small incline
Lower Body
Leg press (if no machine then substitute squats)
Leg extension
Leg Curls
Calve Raises
Upper Body
Bench Press
Bicep Curls
Bench Press again
Bicep Curls Again
Rows
Tricep extension
Rows again
Triceps again
Pull-ups (still slow)
Dips
Pull-ups
Dips
Shoulder Shrugs
Abs (do this twice)
Standard crunchx20
Reverse Crunch (bringing legs up to chin)x10
Leg raises x 10
Bicycle twists x 20
Crunches on exercise ball x 10
Cool down
I know this seems like a lot, but without rests it actually is done within 1 hour. If you are taking longer then something is not going right. Trust me with this workout my whole body is feeling the burn. Make sure to drink plenty of water and have a post workout snack!
