workout schedule

Workout for Women to Add Muscle and Burn Fat

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

Workout for Women to Add Muscle : This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once. Many women think they need to train differently than men, however we have learned this is entirely not true! Women can lift just as heavy as men, and keep 100% of their femininity. Many of the women you see on tv who look like men want to look like men by taking anabolic steroids and increasing their food consumption.

By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain

Day #1: Chest

Dumbbell Flat Bench Press

Sets: 5 Reps: 8-12 Increase weight if possible

Bosu Pushups

Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Sets: 3 Reps: 8-12

Seated Cable Rows

3 sets of 10

Lower Back Extensions

Sets: 3 Reps: 10

21’s

Sets: 3 Reps: 21

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Frontal Raises

Sets: 3 Reps: 8-10

Shoulder Press

Sets: 3 Reps 8-12

Rear Delt Rows

Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

Dips (Bench Dips, Regular Dips, or Assisted Dips)

3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because it is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping: https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain

Like the workout? Share with friends! Workout for Women to Add Muscle

Thanks for reading,

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

New Beginners Push/Pull Workout

Day 1/Day 4 Pull Days

5 sets of Lat Pulldowns (10-15 reps)
3 sets of reverse grip pulldowns (10-15 reps)
3 sets of stiff legged deadlifts (10-15 reps)

3 sets of biceps curls (10-15 reps)
5 sets of seated calf raises (20 reps)

On Day 1 and Day 5 do 15 minutes of cardio

Day 2/Day 5 Push Days

5 sets of Dumbbell Bench Press (Can do barbell or machine if needed) (10-12 reps)
3 sets of Chest Flies (can be machine or dumbbells) (10-12 reps)
5 sets of Triceps Rope Extensions (Also known as BCDs) (10-12 reps)
5 sets of leg extensions (10-15 reps)
3 sets of sumo squats (holding dumbell or no weight) (8-10 reps)

Day 3 Shoulders and more cardio

3 sets of lateral raises (8-12 reps)

3 sets of frontal raises (8-12 reps)

3 sets of seated shoulder press machine (8-12 reps)
30 minutes of steady state cardio (treadmill, elliptical)

After 4 weeks of this workout, we will advance you to a more difficult workout and test your results.

Modified Push/Pull Workout

by Dustin Holston

If you are looking to increase strength, muscle size, and get a great all around workout, check out this Modified Push/Pull Workout.

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Fundamentals

A push/pull workout separates muscle groups quite different than most workouts. It isolates muscle groups that must “push” to be used vs. muscle groups that needs to be “pulled”.

Examples:

Chest- Push (you push the bar when you do bench press)

Back- Pull (you pull yourself up doing pullups, you pull the bar when doing deadlifts)

Quads- (Squats you push up, leg press you push)

Hamstrings- (Pull when you do stiff legged deadlifts)

Dustin’s Modified Push/Pull Workout

Day 1: Heavy Push

Day 2: Heavy Pull

Day 3: Shoulders and Abs

Day 4: Pump Push

Day 5: Pump Pull

Day 1: Heavy Push (weights are examples)

Bench Press: Bar x 15, 135 x 15, 185 x 3, 225 x 3 x 6

Inclined DB Press: 80 x 8 x 3

Pec Deck Flies: 130 x 8 x 3

Weighed Dips: 45 x 6 x 3

Squats: Warmup, 135 x 10, 225 x 5, 275 x 3 x 6

Walking Lunges: 3 sets

Leg Extensions: 3 sets of 10

Day 2: Heavy Pull (weights are examples)

Wide Grip Pull-downs: 170 x 6 x 5

Close Grip Pull-downs (revere grip): 170 x 6 x 3

Seated Leg Curls: 3 sets of 10

Stiffed Legged Deadlifts: 315 x 3 x 5

Seated Cable Rows: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Inclined Biceps Curls: 5 sets of 8

Day 3: Shoulders and Abs

Lateral Raises: 5 sets of 10

Frontal Raises: 3 sets of 10

Shoulder Press: 5 sets of 10

Rear Delt Flies: 3 sets of 10

Hanging Leg Raises: 3 sets of 15

Standing Rope Crunches: 3 sets of 15

Day 4: Pump Push

Bench Press: 5 sets of 15 reps

Close Grip Bench: 3 sets of 15

Inclined DB Press: 3 sets of 12

Leg Press: 5 sets of 20

Leg Extensions: 5 sets of 20

Standing Calf Raises: 3 sets of 15

Dips: 3 sets of 15

Day 5: Pump Pull

Pull ups: 5 sets of 10

Yates Rows*: 3 sets of 15

Light Stiff Legged Deadlifts: 3 sets of 15

Leg Curls: 3 sets of 15

Seated Cable Rows: 3 sets of 12

21’s- 3 sets

Hammer Curls: 3 sets of 12

Post Workout

It is vital after a grueling workout to have a post workout shake with simple sugars and easily digestible protein. I prefer the Post Workout Stack from 1st Phorm. Check it out here: https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

Summary

The idea is to increase weight on heavy bench press, heavy squats, and heavy deadlifts every week or 2. It will becoming increasingly difficult to do. Cardio should be done as often as possible, but only after your workout and for 15-20 minutes maximum. I like to vary my speeds with a little HIIT. I actually use this workout when I’m bulking and cutting.

*I am not a medical professional, please speak to a doctor before starting any diet or workout program.

Questions or Comments?

Let me know!

Dustin Holston

Sample Workouts- At home, beginner, advanced, and more!

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/

Workouts for Teenagers: Get Ripped! https://www.cardioandweights.com/workout-for-teenagers/

At Home Workouts 2: https://www.cardioandweights.com/at-home-workouts/

Intermediate:

Workout for Women to Add Muscle: https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/

3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/

5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Shred Workout: https://www.cardioandweights.com/shredded-workout-i/

Domination Workout 2.0 Plan: https://www.cardioandweights.com/domination-workout-2-0/

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

duskiki

CardioandWeights.com is the official blog for Team Nutrition Train

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/

Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle: https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/

3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/

5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once. By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women

Sets: 5 Reps: 8-12 Increase weight if possible

Bosu Pushups

Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

Image result for inclined db bench press women

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

Sets: 3 Reps: 8-12

Lower Back Extensions

Sets: 3 Reps: 10

21’s

Sets: 3 Reps: 21

Day #3: Shoulders & Triceps

Lateral Raises

Sets: 3 Reps: 8-10

Frontal Raises

Sets: 3 Reps: 8-10

Shoulder Press

Sets: 3 Reps 8-12

Rear Delt Rows

Sets: 3 Reps: 10

Rope Triceps Extension

Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

Sumo-squat-with-kettlebell-jamie-watling

Sets: 3 Reps: 10-12

Sets: 3 Reps: 30 Seconds

Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

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Christina H. co-owner of CardioandWeights.com

Like the workout? Share with friends!

Thanks for reading,

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/ The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
So you know your BMR, how do I make a meal plan? Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created: https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule: https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

Thank you for reading and good luck with your weight loss in your 30 day challenge!

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com