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