Friday, 15 April 2016

Lifting Heavy Things

Fitness, Weights, Girlsthatlift, goals, healthy

I am one of those people that some people love to hate. I love the gym. I love the burn, the muscle aches the next day and most of all the changes I can make to not only my body but to my mind.


When lifting weights it's important to change things up every now any then. I tend to use 6 - 8 week cycles with my training plans to keep my body guessing and my mind engaged, I am about 4 weeks into this routine right now. Also, because my goals change throughout the year so do my activities.

I am currently focusing on building muscle and strength working with compound lifts at the beginning of every workout followed by accessory work.

Monday - Back and Biceps
Sumo Deadlifts 5x5
Straight Arm Cable Lateral Pulldown 3x8
Seated Cable Row 3x8
Underhand Lateral Pulldown 3x8
Rope Bicep Curl 3x8
Hammer Curl 3x8

Tuesday - Glutes and Hamstrings
Back Squat 5x5
Split Squats - on each leg - 3x8
Walking Lunge - on each leg - 3x8
Romanian Deadlift 3x8
Single Leg Press - on each leg - 3x8
Curtsey Lunge - on each leg - 3x8 

Thursday - Chest and Triceps
Bench Press 5x5
Incline Dumbbell Press 3x8
Bench Chest Fly 3x8
Cable Tricep Pushdown 3x8
Tricep Dip 3x8
Skullcrushers 3x8

Friday - Shoulders
Overhead Press 5x5
Front Raise 3x8
Dumbbell Lateral Raise 3x8
Cable Face Pull 3x8
Pull Ups 3x8

Saturday - Quads and Calves
Back Squat 5x5
Leg Press 3x8
Rear Lunge 3x8
Weighted Step-ups 3x8
Calf Raises 3x8
Single Leg Calf Raises 3x8

Please bear in mind I am in no way qualified in sports and fitness. I do plan my own workout routines but due to experience, I know what works for my own body.

Although I am trying to build muscle I do also try to include some cardio in all of my routines. I like to finish off with 10 minutes on the cross trainer depending on how late it is. It keeps my fitness levels up and I get to eat a bit more!

What do you do to keep fit?


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