Women have shown their ability to persevere by including heavy weightlifting in their workout plans.
Fewer women would be spotted working out or going to the gym if you went back a few decades. Women were only allowed to do cardio exercises at the gyms, which were otherwise crowded with beefy guys.
The exercise program works because it boosts calorie expenditure and develops lean, powerful muscles. In the process, the resistant body fat begins to go down.
Monday: Arms and the Chest
Barbell flat-bench press: four sets of eight repetitions
Pushups: four sets of ten repetitions
three sets of fifteen repetitions of cable crossovers
Dumbbell incline flyes: four sets of 12 repetitions
Shoulders and back on Tuesday
military barbells standing
Press for four sets of 10 repetitions.
Four sets of 15 repetitions of dumbbell lateral raises
three sets of 15 repetitions of EZ-bar upright rows
Four sets of ten repetitions of the seated dumbbell shoulder press
Cardio Circuit on Wednesday
ten pushups
Pushups: 10; crunches: 15.
twenty squat thrusts
10 hanging leg lifts divided over three sets.
Planks for three times in one minute
Low-intensity aerobics on the treadmill for twenty minutes.
Thursday: a day of strength
Five sets of five repetitions for the inclined dumbbell push
Barbell press with a flat bench – five sets of five reps
Five sets of five repetitions on the deadlift
Five sets of five repetitions of the barbell clean and press
Five sets of five repetitions of barbell bent-over rows
Five sets of five repetitions of barbell snatch
On the stationary bike for ten minutes
Friday: legs
Barbell squats: four sets of eight repetitions
three sets of 12 repetitions on the leg press machine
three sets of 15 repetitions of leg extensions
three sets of 15 repetitions of hamstring curls
Walk-lunges: four sets of ten repetitions on each leg
Calf raises, standing or seated, four sets of 20 repetitions for each leg.
On the elliptical machine for ten minutes
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