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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.
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
Friday September 11, 2009
Daily Workout:
After yesterday's heavy duty upper body workout, it's time to give your body a chance to recuperate.
Thursday September 10, 2009
Daily Workout:
- Bench Press Pyramid 5 sets total
Start with a lower weight and increase the pounds with set number 2 and 3. Then lower the weight for set 4 and 5. It will look something like this:
Set 1 - 50 lbs
Set 2 - 65 lbs
Set 3 - 80 lbs
Set 4 - 70 lbs
Set 5 - 60 lbs.
This is just an example. Adjust the weight according to your own personal routine.
- Incline Press - Same routine as with the Bench Press
- Decline Press - Same routine as with the Bench Press
- Preacher Curl - 3 X 12 X weight
- Standing Curl bar curl - 3 X 12 X weight
- Alternating dumbbell curl - 3 X 12 X weight
Do the curls as a circuit alternating between them - preacher curl, curl bar, dumbbell one set each and then repeat until you've completed your sets.
- Push-ups - 3 X 30
- Lateral Row - 3 X 12 X weight
That's a total of 8 exercises for today's upper body workout. That should be plenty. If performed correctly, you will get a good workout.
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