The following is the “Workout 2001” routine:
Monday—Legs and abs
Stiff Leg Dumbbell Deadlift: This is an excellent exercise for developing the hamstrings. Use a shoulder-width stance with eyes straight ahead. With a dumbbell in each hand bend your knees slightly and lean forward at the waist. Slowly begin to rise up into an erect position with chest out and shoulders back. Repeat this routine for 4 sets of 10-12 reps.
Lying/Standing Leg Curl: The leg curl can be done lying face down or standing. When using a lying leg curl machine, the back of your lower leg should rest comfortably against the underside of the rollers. Hold the grips along side the bench and slowly curl the weight toward you. Remember to concentrate on the eccentric portion of this exercise and use enough weight to stimulate the muscle.
3-5 sets of 4-6 reps.
Squats: Utilizing the proper technique is paramount when performing squats. We recommend a shoulder-width stance with your toes pointed slightly outward. Place the barbell behind your neck across your shoulders and resting on your trapezius (traps) muscles. Keep those eyes straight ahead and focused. Slowly begin your descent into the squat position. Take 2-4 seconds to go down, no pause, and 2 seconds to come up. 3-4 sets of 8-12 reps.
Leg Extensions: Perform 3-4 sets of 10-12 reps of extensions using 3-5
seconds to complete each rep. While performing the extensions, look straight ahead and to don't grip the side handles too tight because this may increase blood pressure and cause dizziness.
Lunges: Lunges are great for developing the vastus medialis and vastus lateralis muscles. These muscles create the much-desired “quad sweep.” Use a shoulder width position with your eyes straight ahead. Take a deep breath and step forward. Keep your back in a slightly arched position. Take a comfortable stride forward bending your front knee and slowly descending to the floor. You can either perform all reps on the right or left leg first or you can alternate back and forth. 3-4 sets of 8-10 reps.
Abs: Perform all exercises through a full range of motion in a slow and controlled fashion. Keep constant tension on ab muscles and since the abs are primarily a fast-twitch fiber, the best way to train them is short, intense sessions of approximately 4 sets of 15-20 reps per set, 2-3 times per week.
Lower Ab Exercises: Upper Ab Exercises:
Lying leg raises Ab crunches
Knee raises Cross-knee crunches
Hanging leg raises Cable crunches
Tuesday—Cardio—30-45 minutes
Wednesday—Chest and Triceps
Dips: Make sure to keep your elbows pointed out on this movement. Keeping the elbows pointed out isolates the chest muscles and only a small bit of the triceps are used. Perform the dip in a slow controlled fashion. If possible take about 15 seconds to lower yourself and about 15 seconds to raise up. Dips are difficult to do so it may take time until you can perform the recommended number of sets. Stick with it—your efforts will soon pay off. Perform 3-4 sets, 8-12 reps with a two-minute break between each set.
Barbell/Dumbbell Bench Presses: When performing the pressing movements complete the set in a slow controlled fashion taking about 3-5 seconds to lower the weight and about 2-3 to raise it. Rest two minutes and repeat the process for 3-4 sets of 6-12 reps.
Incline bench press: If your bench allows, change the pin in the bench so your chest muscles are stimulated at different angles. While performing this exercise, don’t lock out at the top. By not locking out, you’ll keep the muscles under tension and stress; two of the main factors that make muscles grow. Do 3-5 sets of 6-12 reps.
Thursday—Off
Friday—Back, biceps, abs (repeat Monday’s ab routine)
Single-Arm Preacher Curls: The preacher curl bench is used to isolate the medial (short head) of the brachialis muscle. Sit on the preacher curl bench with either arm fully extended. Look straight ahead to keep your neck in alignment and be sure to lower the weight in a slow, controlled fashion. Perform 3 sets of 6-8 reps.
Incline Dumbbell Curls: This is the most effective exercise for isolating the long head of the biceps. The incline position allows the elbows to be drawn back, away from the body, thus recruiting the long head of the biceps. Lean back on a multi-angle bench with a dumbbell in each hand. With your arms fully extended out, curl the dumbbells up together in a slow controlled fashion while keeping the elbows in tight against the body. Perform 3 sets of 8-12 reps.
Concentration Dumbbell Curls: The concentration curl can be performed in the standing or sitting position. Grab a dumbbell and sit on the end of a bench leaning over. Make sure to curl the dumbbell slowly and deliberately through a full range of motion. Perform 3 sets of 8-10 reps.
Lat Machine Pull Downs: Wedge your knees under the restraint bar and slightly arch the back. In a slow, controlled fashion, pull the bar all the way down behind the neck, hold and squeeze for 2-3 seconds and slowly let the bar rise. Perform 3 sets of 8-10 reps.
Chins: The most basic of back exercises. Grip a chinning bar with a shoulder length grip. Slowly pull yourself upward until your chin is level with the bar. Slowly lower yourself back to the starting position and repeat the exercise.
Perform 3 sets of 6-8 reps.
Barbell Bent Over Rows: With your feet a few inches apart, grasp the bar with an overhand grip. Bend your knees, arch your back and lift the bar upward into the upper abdominals. Lower the bar and repeat.3 sets of 6-8 reps.
Saturday—Cardio—30-45 minutes
Sunday —Shoulders, calves:
Seated Military Press: Works the anterior (front) deltoid: Start at chest level and raise barbell to arm’s length overhead, lower it to upper chest (to increase the intensity, don’t lock out at the top position). Repeat for 4 sets of 6-12 reps.
Standing/Seated Side Lateral Raise: Works the medial (side) deltoid: Hold dumbbells at sides, palms in. Raise dumbbells, straight arm, to shoulder height. Lower and repeat for 3-4 sets of 8-12 reps.
Bent Over Raises: Works the posterior (rear) Deltoid: Raise dumbbells straight out to side while in bent over position. Raise to shoulder height and try to hold for one second. Lower and repeat for 4 sets of 6-12 reps.
Standing Calf Raises: Place both feet on the standing calf raise pad. Lower your heels as far as possible toward the floor. Keep your knees slightly bent throughout the movement, stretch the calf muscles, and repeat for 3 sets of 10-12 reps.
Seated Calf Raises: Place your knees under the crossbar of a seated calf machine, place your toes on the calf pad and raise up on the toes. Slowly lower your heels toward the ground. Hold in the contracted position for 2-3 seconds and repeat for 4 sets of 8-12 reps
Monday—Off, then repeat cycle
Weight training isn’t just for those freaky looking bodybuilders anymore—everyone can benefit. When done properly, weight training is effective for improving overall health, losing fat, improving flexibility, and injury prevention. Because weight training has been proven to be a vital component of a fitness program, it’s gained support from leading health organizations such as the American College of Sports Medicine, American Heart Association, American Association of Cardiovascular and Cardiopulmonary Rehabilitation, and the US Surgeon General's Office.
Next page > BASICS OF EXERCISE: AEROBIC EXERCISE > Page 1, 2, 3, 4, 5, 6, 7
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Lori V Braun
Bodybuilding Guide
femalemuscle.com
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