There’s no reason a woman cannot lift heavy just like a guy. You train to be the strongest you can be. Unfortunately, as insecure humans it’s second nature to compare ourselves. Stop worrying about other people are doing and break the chains.

Workout: Dirty Dirty Hump Day, Wed 29-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
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Deadlifts (sumo): 3 x 6 reps

B1. BB Bench Press: 3 x 6 reps
B2. Chin Ups: 5 x 5 reps

C. H.S. Lat Pulldowns L/R (dirty 30s): 4 x 10³ reps

D. H.S. Lat Rows L/R (dirty 30s): 4 x 10³ reps

E. H.S. Chest Press – wide (dirty 30s): 4 x 10³ reps

F. DB Shoulder Press: 6+ x 10 reps↑

G. BB Bicep Curls 3-way superset (reverse, wide, narrow): 4 x 10³ (2.0.1.0)

Work. Train. Devour.