This workout is so simple. Basically all you have to do is get through it. I am not the best at pushing myself when it comes to running/cardio/HITT workouts- so lifting has always been the best way for me to stay in shape. These simple moves will work your entire body and the only challenge is increasing your weight to exhaustion level and getting through the workout! Scroll down to find info on each lift.
Week 5-8 – The weight that you are lifting should be increasing (That is why the number of reps are lower)
Week 9-12 (heaviest weight you can lift)
Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.
Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.
Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.
Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.
Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.
3 days.. 3 days that I have skipped the gym now!! This calls for Pinterest motivation aka Pintervention…
This consists of looking at pictures of people who clearly do NOT skip 3 days of working out and look much, MUCH better than me. Until I feel so bad that the guilt forces me to go to the gym and not eat shit all day. You’re welcome.
Find my Favorite Workout guide here. This 12 week heavy lifting program will take inches off if done correctly! Just click and print.