| GOAL: | | | | fat-burner. Consider one which contains |
| | | | yohimbine HCL - which is believed to help |
| Since it is the largest muscle group in the | | | | burn fat in the lower areas, like the hips, |
| body, leg day is the hardest day in a | | | | butt and thighs. |
| bodybuilder's life. However, women are really | | | | |
| motivated to train their gams hard. To get | | | | I'll show you how to implement cardio in this |
| rid of cellulites, bloating, and bodyfat, you | | | | routine. That'll be useful for over weighted |
| need to go further one leg day and | | | | women who carries most of the body fat in the |
| approaching a - Never-Ending Leg Day!!! | | | | hip, leg areas. It can also help to get ready |
| | | | quickly for a photo shoot or a contest. |
| That's the secret to achieve toned, defined | | | | |
| legs. This very routine looks to maximize | | | | I'm helping you how to implement cardio in |
| nice shape and definition in glutes and legs. | | | | this routine. Cardio is an effective tool for |
| | | | overweight women. It also is essential for |
| I wish to thank my former trainer, and | | | | those who are getting ready for a show or a |
| Italian fitness guru, Marco Venturi, who | | | | photo shoot. However, I rely mostly on weight |
| turned up my leg workout intensity through | | | | training. |
| this routine back in 1992. | | | | |
| | | | LEVEL |
| LEVEL: | | | | |
| | | | Caution: Before you embark on any nutrition, |
| Medium. A note of caution: This routine looks | | | | supplementation, and/or training program, you |
| deceptively simple, but it is not so easy. | | | | must consult your physician or other licensed |
| Week #1 and #3 are painful, yet a necessary | | | | professional to ensure that you are in good |
| evil. Get going! | | | | health and that the regimen suggested will |
| | | | not harm you. |
| Thus, this workout is definitely not for | | | | |
| "excuse makers", beginners, and sissies. Be a | | | | CYCLE |
| woman - not a sissy! | | | | |
| | | | Mon. Tue. Wed. Thur. Fri. Sat. Sun. |
| CYCLE: | | | | |
| | | | Week #1 Cardio: 30 minutes 30 minutes 30 |
| Monday Tuesday Wednesday Thursday Friday | | | | minutes 30 + 30 minutes 30 minutes 30 |
| Saturday Sunday | | | | minutes 30 + 30 minutes |
| | | | |
| Week #1 LS + T2 T1 LS OFF T2 LS + T1 OFF | | | | Weight Training: LS |
| | | | |
| Week #2 LS T1 + T2 LS OFF T1 + T2 LS OFF | | | | + |
| | | | |
| Week #3 LS + T1 LS + T2 LS + T1 OFF LS + T2 | | | | T2 T1 LS OFF T2 LS |
| LS OFF | | | | |
| | | | + |
| After the 3 week cycle, you can begin it | | | | |
| again from week #1 for a second 3 week bout. | | | | T1 OFF |
| | | | |
| LEGENDS: | | | | Week #2 Cardio: Outdoor running 30 minutes |
| | | | Outdoor running 30 + 30 minutes 30 minutes |
| LS - LEG STUFF | | | | Outdoor running 30 + 30 minutes |
| | | | |
| Leg Presses 4 x 15 | | | | Weight Training: LS T1 |
| | | | |
| Lunges 4 x 10 | | | | + |
| | | | |
| Leg Curls 4 x 20 | | | | T2 LS OFF T1 |
| | | | |
| Leg Extensions 3 x 20 | | | | + |
| | | | |
| Squats 4 x 20 | | | | T2 LS OFF |
| | | | |
| T1 - TRAINING #1: Chest/Biceps/Triceps/Abs | | | | Week #3 Cardio: Outdoor running 30 minutes 30 |
| | | | minutes 30 + 30 minutes 30 minutes Outdoor |
| Pectoral 4 x 12 | | | | running 30 + 30 minutes |
| | | | |
| Incline Bench Flys 4 x 10 | | | | Weight Training: LS |
| | | | |
| Incline Bench Presses 4 x 8 | | | | + |
| | | | |
| Pullovers 2 x 12 | | | | T1 LS |
| | | | |
| Curls 4 x 10 | | | | + |
| | | | |
| Pushdowns 6 x 12 | | | | T2 LS |
| | | | |
| Overweighted Crunches 4 x 15 | | | | + |
| | | | |
| Rope Crunches 4 x 15 | | | | T1 OFF LS |
| | | | |
| Reverse Crunches 4 x 15 | | | | + |
| | | | |
| T2 - TRAINING #2: Delts/Back/Abs | | | | T2 LS OFF |
| | | | |
| Delt Presses 4 x 8 | | | | This routine works best when it is |
| | | | incorporated into 3-week micro cycles. When |
| Laterals 4 x 10 | | | | you complete the program, you can then repeat |
| | | | the cycle for another 3 weeks. |
| Bent Over Laterals 4 x 12 | | | | |
| | | | LEGENDS |
| Pulleys 4 x 10 | | | | |
| | | | 30 minutes |
| Lat Machine Pulldowns 4 x 10 | | | | |
| | | | Choose among treadmill, brisk walking on |
| Barbell Rows 4 x 8 | | | | inclined treadmill, stairclimber, stationary |
| | | | bicycle, recumbent bicycle, versaclimber, |
| Hyperextensions 3 x 15 | | | | rowing machine. |
| | | | |
| Overweighted Crunches 4 x 15 | | | | 30 + 30 minutes |
| | | | |
| Rope Crunches 4 x 15 | | | | In these days you have to do two cardio |
| | | | sessions. Make sure to rest at least 8 hours |
| Reverse Crunches 4 x 15 | | | | between cardio sessions. For example, the |
| | | | first in the morning and the last at night. |
| ROUTINE NOTES: | | | | |
| | | | Outdoor training |
| - The legends are a general outline, not | | | | |
| including warm-up sets. Be sure to warm up. | | | | Run 300 yards at 80% of your max heart beat, |
| | | | then 100 yards at a slower pace to recover. |
| - Strict form is extremely important - as | | | | Repeat 5 times. |
| usual. | | | | |
| | | | For weight training routine, please see: |
| - Keep your rest period between each leg | | | | Never-Ending Leg Day #1. |
| exercise to a minimum (no more than 50-60 | | | | |
| seconds). Rest longer for upper body | | | | CARDIO NOTES |
| exercises. | | | | |
| | | | When using aerobic machines, you can combat |
| - The amount of weight used in leg exercise | | | | boredom reading a magazine or doing a |
| should be only of secondary concern - | | | | crossword puzzle, thinking (you could have a |
| especially for the 20-rep squats. | | | | really creative idea!), watching TV, |
| | | | listening to music or to an audio book, |
| FOR SUPERIOR RESULTS: | | | | talking to a friend (you can call them with |
| | | | your cell phone, why not?). |
| - Manipulate Caloric Intake. | | | | |
| | | | All aerobics workouts should start with a |
| You may ask a certified trainer or a | | | | warm-up and end with a cool-down. |
| nutritionist for a nutritional program. | | | | |
| | | | Drinking enough water is an important part of |
| - Take in plenty of water. | | | | this program. When you exercise outdoors on a |
| | | | hot summer day, drink lots of water. |
| While working out, be sure to drip at least | | | | |
| two gallons of water. | | | | Learn to listen to your body and not overdo. |
| | | | Body and mind must get together. |
| - Get plenty of rest. | | | | |
| | | | FOR SUPERIOR RESULTS |
| ... you'll need it, this routine is very | | | | |
| demanding! | | | | Besides what I recommended you last month, |
| | | | you need to keep on. |
| - Take a good fat-burner. | | | | |
| | | | However, it may be time to ask a certified |
| Do the right thing and take a good | | | | personal trainer. |