This workout sketch is for the strong ladies who lift heavy and don’t give up. I have taught over 600 strength classes and many 1 on 1 sessions and I must say I’ve seen strength in many forms. The gym and fitness is just a conduit for building inner strength. It’s not about how much you lift or even how you look because that eventually fades. Strength is how you battle challenges head on.

WorkoutBras : Wonder Woman & Power Girl

Workout: My Lovely Humps Day, Wed 8-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB) .
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
• Build up to work sets

Workout Program:

A. BB Shoulder Press: 3 x 10 reps

B. BB Jump Squats: 5 x 5 reps ↑

C. BB Squats: 3 x 10 reps

D. BB Bench Press: 3 x 10 reps

E1. H.S. Lat Pulldowns: 4 x 8 reps + drop set (3.0.1.0)
E2. H.S Lat Rows: Lat Pulldowns: 4 x 8 reps + drop set (3.0.1.0)

F. DB Lateral Raises (pyramid ↑↓ light, medium, heavy & heavy, medium, light): 4 x 5³ reps↑↓↑↓

G. Glutes Kickback Machine L/R: 4 x 8 reps (4.0.1.0)

H. DB Bicep Curls w/ fat grips superset (bicep curl → hammer curl) L/R: 5 x 8² reps

Work. Train. Devour.