i have been training for almost 3 years and definitely made progress(anorexic to pretty muscular and defined, i m women btw).so right now i am on program that is based on high reps and endurance, should i say. my routine is based on basic movements as well as clean and jerks, box jump, crossfit stuff and isolations, too. so i want to show you example of my typical monday workout :
warmup: low intesity elliptical for 20 min, then 2 sets of 10 burpees, 20 jump squats and 10 inchworms with pushups
conditioning/explosive: clean, front squat, push jerk (4-6 sets, 10-14 reps)
strenghth: front squat(8-21 reps) with push-ups(21-25 reps) for 4-5 sets
pull ups (21-25 reps, first last 10 are with jump) with dumbell bench (21-25 reps) for 3 sets
endurance: one dumbell sumo squat(25- 30 reps) with box jumps (30 reps) for 3 sets
cashout: delt machine (15-21 reps), heel touch(25-30 reps) and trx row(15-21 reps) for 3-4 sets
warmup: low intesity elliptical for 20 min, then 2 sets of 10 burpees, 20 jump squats and 10 inchworms with pushups
conditioning/explosive: clean, front squat, push jerk (4-6 sets, 10-14 reps)
strenghth: front squat(8-21 reps) with push-ups(21-25 reps) for 4-5 sets
pull ups (21-25 reps, first last 10 are with jump) with dumbell bench (21-25 reps) for 3 sets
endurance: one dumbell sumo squat(25- 30 reps) with box jumps (30 reps) for 3 sets
cashout: delt machine (15-21 reps), heel touch(25-30 reps) and trx row(15-21 reps) for 3-4 sets
by grungegirl via Bodybuilding.com Forums - Female Bodybuilding
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