I usually do 2 upper body workouts and 2 lower body workouts. My reps can go anywhere from 20 to 6. I usually start with lighter weight and more reps and decrease as I increase the weight. I usually do 4 sets unless I stick to higher reps (15-20), then I do only 3 sets.
I usually work shoulder in the same day as back. I am not 100% sure how many exercises I do for each, because some hit them both(like face pulls). But a workout would look like: back flies, back rows(dumbell or machine), lat pulldown, face pulls, upright row, lateral raise and back extension.
For chest I do benchpress, chest flyes, dumbell pullover and I use the chest press machine too. I usually to 2 ex for biceps and 2 for triceps after chest, but sometimes I train them with my back.
For my lower body I do about 16 sets for heavy weight exercises and 16 for lower weight exercises in a week, split between 2 sessions(I do heavy and low weight the same session). I prefer exercises like hip thrusts, leg press and RDLs. I also do exercises like glute kickbacks and variations for hip abduction (I stick with 15-20 reps for hip abduction). Lately I have been doing some goblet squats too. I don't want to put much size on my legs, I prefer them to stay just toned, That is why I don't put extra focus on quads and hams.
The places where I don't see much improvement are my back and chest.
I usually work shoulder in the same day as back. I am not 100% sure how many exercises I do for each, because some hit them both(like face pulls). But a workout would look like: back flies, back rows(dumbell or machine), lat pulldown, face pulls, upright row, lateral raise and back extension.
For chest I do benchpress, chest flyes, dumbell pullover and I use the chest press machine too. I usually to 2 ex for biceps and 2 for triceps after chest, but sometimes I train them with my back.
For my lower body I do about 16 sets for heavy weight exercises and 16 for lower weight exercises in a week, split between 2 sessions(I do heavy and low weight the same session). I prefer exercises like hip thrusts, leg press and RDLs. I also do exercises like glute kickbacks and variations for hip abduction (I stick with 15-20 reps for hip abduction). Lately I have been doing some goblet squats too. I don't want to put much size on my legs, I prefer them to stay just toned, That is why I don't put extra focus on quads and hams.
The places where I don't see much improvement are my back and chest.
by ema2396 via Bodybuilding.com Forums - Female Bodybuilding
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