workouts

Workout for Women to Add Muscle and Burn Fat

Workout for Women to Add Muscle

My Post (3).jpg

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

Image result for dumbbell flat bench women

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

 

 

 

Bosu Pushups

Image result for women bosu push ups

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

3 sets of 10

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10

21’s

Image result for 21s exercise women

Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Frontal Raises

Image result for frontal raises women

Sets: 3 Reps: 8-10

Shoulder Press

Image result for shoulder press machine woman

Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

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

Image result for bench dips women

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

Sumo-squat-with-kettlebell-jamie-watling

wall-sit_thumb

the-worst-exercise-ever-reskin-2

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 

Workout for Women to Add Muscle

 

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

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

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

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

28577047_834929750027389_7800000103954672763_n.jpg

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!

cropped-11148550_10101441137286543_6386554659440631957_n.jpg

 

Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

images

Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

Butt and Leg Workout for Women

Get the butt and legs you want, in just 15 minutes!

HOW TO ACHIEVE THE PERFECT BUTT!

Gluteus_maximus_3D

How to achieve the perfect butt!

I’m sure almost everyone has watched Miley Cyrus twerk, or Nicki Minaj’s Anaconda video. Maybe you have seen the video for “Motherload” from Mastodon (a personal favorite)? Asses are in more than ever, but what makes up this wonderful muscle, and how do we perfect it?

What is in your butt?

Your butt is made up of three major muscles:

1. The Gluteus Maximus: One of the larges and strongest muscles in your body.

2. The Gluteus Minimus: A smaller muscle that sits on and near the hip.

3. The Glutueus Medius: Medium muscle found lying near the pelvis.

How do you get a nice gluteus?

What people need to understand, like other parts of your body, your glutes are muscles. They respond to weight training similar to all other muscle groups. This muscle group also likes to hold fat deposits over the muscle. If you have a flat booty, you can still make it more round by concentrating on weight training. If you have a booty that is too big, concentrate on training, cardio, and diet to help slim it down. Genetics are only part of the equation.

The Best Booty WORKout… ever

A lot of the females I trained were asking about a good butt/leg exercise to do once a week.

BOOTY WORKout Exercise Routine:

5 sets of Sumo Squats (10 reps) supersetted with 5 sets of 30 second wall sits.

Sumo-squat-with-kettlebell-jamie-watlingwall-sit_thumb

Tip: Keep your back straight and lower the kettle-bell until it is floor level. Use appropriate weight, and don’t be afraid to go a little heavy on the squats.

Race Track Lunges: Race Track Lunges are an exercise I invented a few years back for my wife. Take two weights of equal size and perform a standard lunge. But instead of walking straight ahead, you make a slight angle as if you are running around a race track. Perform 5 slow sets. Once you complete the first set, complete the second set in the opposite direction.  Try to increase the weight each week.

download (10)the-worst-exercise-ever-reskin-2

Diet/Cardio: 

Diet is increasingly important if you are looking for a firm and lifted booty. Squat variations and lunges will help build muscle, but to get rid of the fat that covers the muscles you will have to work on your diet and cardio.

A combination of Bliss Go Pack (fat burner) with Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake)Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake) will help you burn fat and tone!

 

 

 

LIFT HEAVY MY FRIENDS,
DUSTIN HOLSTON
CERTIFIED PERSONAL TRAINER/NUTRITIONIST
TWITTER: @NUTRITIONTRAIN
INSTAGRAM: @NUTRITIONTRAIN247
FACEBOOK

Thank you for reading my article!

 

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)

The PokemonGO™ Workout

mainbanner

Nothing since the evolution of the walking upright has made kids and adults walk all over cities, rivers, and mountains while having total disregard of basic trespassing ordinances. Adults and kids alike have logged millions of miles in just a few short days to try to “Catch’em All.”

pokemonworkout

As a Personal Trainer and 1st Phorm Legion Of Boom Member, I decided that it was my duty to utilize this phenomenon and make it better. How can we make PokemonGo™ better? By adding inches to our arms, reducing inches of our waist, and getting more ripped than Machamp™.

This is a seven day workout plan because you and I both know you will be playing PokemonGo™ everyday. Finish your workout with the Post Workout Stack to add muscle and lose fat! 

Day 1: Machamp™ Upper body

Try walking 3km looking for the biggest and best Pokemon™. Every .5km I want you to do 50 push-ups and 50 bench dips. This would be a total of 300 push-ups and 300 dips to complete. You can take breaks and don’t have to do all 50 at once!

Tricep-Dip-300x225

Bench Dips

Day 2: Don’t Look Like a Clefairy™ Abs and Legs

Try walking 5km looking for the biggest and best Pokemon™. Every .5 KM do 20 body weight squats, 20 sit ups, and 20 calf raises. This would be a total of 200 squats, 200 sit ups, and 200 cal raises over 5km.

Clefairy.png

Day 3: Fly Like Zapdos™

Try jogging 3km. Every .5KM do 30 seconds of mountain climbers.

Day 4:  Machamp’s™ Day Two Upper Body

Try walking 5km. Every .5 km, do 20 hands close together push-ups, 20 very wide push-ups, and 20 normal push-ups. All push-ups can be done on a wall, on your knees, or traditional.

Ash_s_Pikachu.0

Day 5: Pikachu’s™ Shocking Leg Workout

Try walking 3km. Every .5 km do 30 seconds of wall sits and 20 body weight squats.

Day 6: Missingno™ Workout

Missingno™ was a glitch in the original game. You wish he wasn’t in this workout! Walk 5km, every .5km do 20 body weight squats, 20 push-ups, and 20 bench dips.

Day 7: Mewtwo’s™ Mesmerizing Workout

Try walking 10km. That’s it!

250px-150Mewtwo.png

Follow this workout and you should be the sexiest ASH or ASHette on the street!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

http://www.teamnutritiontrain.com

Free Shipping all 1st Phorm Products: 1stphorm.com/nutritiontrain