You Lift Like a Girl

So I've been lifting heavy on leg days for 12-18 months now...sometime after the birth of my baby girl. I workout legs twice a week splitting muscle groups for maximum muscle concentration. Typically, Sundays are "hamstring days" and mid-week I workout glutes and quads. My goal has been to further develop my legs which are the most challenging muscle groups for me as I carry most of my excess body fat in my lower half. I have underestimated my strength in the past, as many of us do. If you're wanting to gain muscle, there is only one answer: LIFT HEAVY! Don't be afraid of the weights. You aren't going to turn into The Hulk over night! In fact, genetics have everything to do with the end result. If you have more questions about the type of training that is right for you contact me! (281) 932-9102 . www.FlexFitnessPersonalTraining.com  NOW FOR THE PLYO ROUTINE!!! By taking away the heavy weights and focusing more on high-intensity movements with little rest time...

Flickr Tags: Juan Araujo , Charisse Fruge , Flex Fitness , Personal Training , Workout , Weights I promised a sample workout for a sweet friend. So here is an example of what a week's worth of training might look like consisting of only three lifting days Monday: 30-45 min CARDIO Tuesday: LEGS •legs extensions •squats •lunges •lying hamstring curls   Wednesday : 30-45 min CARDIO   Thursday : BACK, BICEPS & TRICEPS Back •lat pull downs •bent-over barbell rows •back extensions Biceps •standing barbell curls •preacher curls •hammer curls Triceps •cable push downs with straight bar •cable reverse pull downs with straight bar •bench dips   Friday : SHOULDERS, CHEST & CALVES Shoulders •lateral dumbbell raises •front dumbbell raises •barbell upright rows Chest •barbell chest presses •dumbbell incline presses •pushups Calves •seated calve press •standing calves raises   Saturday : 30-45 min CARDIO   Sunday : REST   ...