Muscle Strength for Women

MuscleStrength.us
Muscle strength can be obtained by weight training which is at the core of weightlifting, bodybuilding and powerlifting. Weight training is the means to build skeletal muscle which gives the body shape. Weightlifting, Bodybuilding and powerlifting are actually sports, but weight training is the exercise by which body builders and power lifters reach their body mass goals.

Monday September 14, 2009
Daily Workout: Lower Body

• Jog on a treadmill for 30 minutes at a moderate pace.
• Leg Press (Cybex or Nautilus Machine) 1 X 12 X 150 lbs, 1 X 12 X 175, 1 X 12 X 200
• Leg Press (Plate loaded equipment) 1 X 12 X 270, 2 X 12 X 300
• Hack Squat 3 X 12 X 70 lbs
• Leg extension 3 X 12 X 50 lbs
• Dead Lift 2 X 20 X 100 lbs


• Back Extension (Cybex or Nautilus Machine) 3 X 12 X 100 lbs
• Back Extension (Equipment) 3 X 12 X Body Weight
• Ab Crunch 3 X 12 X 50 lbs

Sunday September 13, 2009
Daily Workout:

• Rest

Take advantage of today's rest because tomorrow we'll have another killer workout.

Saturday September 12, 2009
Daily Workout:

• Run 3 miles at race pace
• Shoulder press - 3 X 12 X 25 - barbell
• Upright Row - 3 X 12 X 25 - barbell
• Front Raise - 3 X 8 X 25 - barbell
• Lateral Raise - 3 X 12 X 24 (2/12 lb dumbbells)
• Push-ups - 3 X 20 X 20

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