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Sunday, October 2, 2016

Women’s 3 Day Beginner Weight Training Routine


Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.




To get past it—blast past it, really—you need strength training in your life. Why? Lifting weights helps to amp your metabolism for long after your gym-time ends since the more muscle you have, the more cals you torch when working out—and while sitting perfectly still. (Learn How to Get the ‘Afterburn’ Effect In Your Workout.)

If you’re new to weight training, don’t worry. Perkins created  to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? 


Routine Schedule

Schedules are hectic and I get that. The great thing about training is there is no absolute “set in stone” rules for when you train. There are some guidelines you should follow when choosing your workout schedule, but nothing you need to worry about.

The ideal schedule would look like this:

Sunday: Off


Monday: Workout 1


Tuesday: Off


Wednesday: Workout 2


Thursday: Off


Friday: Workout 3


Saturday: Off


They key points to take away from this is if you can get a day of rest in between a workout, that’s great.

I would not suggest doing all three days one after the other because you will be very tired and unable to recover quick enough.

Weight Training Routine




Workout 1
Exercise
Sets
Reps
Chest Machine*
3
12
2
8
2
10
4
5
3
12
2
15
3
ALAP


Workout 2
Exercise
Sets
Reps
Back Machine*
3
12
2
8
4
10
2
6
3
12
Curl Machine*
2
15
3
AMAP

Workout 3
Exercise
Sets
Reps
3
10
2
15
2
15
3
8
2
20
2
20
Ab Machine*
3
AMAP




Workout Tips

Machine* – Pick a machine you like and feel comfortable with. Be sure that it works the body part in the workout. Most machines are clustered together so finding one that you like that works the body part you are looking for will be easy.
ALAP – As long as possible. Do this exercise for as long as you can… Feel the byrn.
AMAP – As many as possible. Do this exercise for as many reps as possible. Only stop when you feel you can no longer safely do more reps.
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