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Truly Huge Fitness Tips
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FITNESS TIPS FOR 7/2/2002
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Woman's Workout Routine
My name is Michele Burdick; I work as a Master Fitness Specialist at
US Army bases, and have been in the business of training individuals
for over fifteen years now. Almost everyone can benefit form the
following three day a week routine. It is an excellent workout plan
for any level athlete. Please check with your doctor before starting
any workout program you are not accustomed to.
Monday- Legs and shoulders - Squat, Smith Machine lunges, single
leg extensions, leg curls, rear deltoid (shoulder) fly's, lateral raises,
crunches.
Wednesday- Back and biceps - Lat pull downs, seated rows, low
rows, one-arm rows, E-Z bar curls, incline dumbbell curls, crunches.
Friday- Chest and triceps - Incline dumbbell presses, incline
dumbbell fly's, flat bench dumbbell presses, peck deck, French curls,
high cable triceps press downs, crunches.
All exercises for the first four-week cycle will be done at 15 reps, 3
sets. Second four week cycle will be done at 10 reps, 4 sets. Third
four week cycle will be done at 6 reps, 4 sets.
Weight used should be heavy enough so that the last rep of each
set is very difficult. Proper form is paramount, so use the gym
mirrors and a spotter to aid in monitoring your form. Remember
to stretch opposite the contraction after each set.
Do not neglect your cardiovascular health; indulge yourself with
cardio exercises you enjoy three to six days a week in your
Target Heart Range (60%-85% of your maximum heart range
(220 - (your age)=maximum heart rate) for a minimum of thirty
minutes.
