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Friday, October 26, 2012

Workout :: Tris and Back Routine for Her

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Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.


Tris and Back Workout for Her

Warmup: 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH or take a 5 Minute Ride on the Elliptical

Seated Cable Pulldowns  

Focus on squeezing your back together as you pull downward on each rep. Each cable machine is different depending on your gym. If there is simply a one digit number or plates only to measure how much you are lifting, find out how much each weighs and work accordingly. 
20x - 40lbs

15x - 50lbs
10x - 60lbs8x - 65lbs

Standing Tricep Cable Pressdowns

Do NOT use your momentum on this exercise - you WON'T see results!
20x - 15lbs
20x - 20lbs

20x - 25lbs

20x - 25-30lbs depending on your fitness level.

Seated Cable Row

It is INCREDIBLY important that you have proper form on these or you can injure yourself quickly and easily. As a trainer at your gym to check your form if you are unsure you are doing them correctly. 
15x - 55lbs
12x - 65lbs10x - 70lbs

Lying Skull Crushers w/ EZ Curl Bar or Weighted Bar 

20x - 30lbs total bar weight20x - 30lbs total bar weight
20x - 30lbs total bar weight
20x - 30lbs total bar weight

Are your Tris Burning Yet?? Good! Here's your last exercise:


Machine-Assisted Seated Reverse Flys
15x - 25lbs
12x - 30lbs10x - 35lbs

Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Enjoy!
Tiffany & Whitney (and the Boys too!)

6 comments:

  1. Quick question... With the way these workouts are set up is it intended that you complete one exercise before moving to the next or is it intended for you to do one set of each then go back and repeat the cycle?

    ReplyDelete
    Replies
    1. Hi Jamie!

      Complete one entire group of exercises before moving to the next one. It's not designed as a circuit, but to fatigue each muscle group and then allow for rest from that particular muscle before you work it again.

      Tiffany

      Delete
  2. Hi
    I can't get my hands on cable machines. Is their any alternatives I can use, such as weights machines or dumbbells with some of the exercises? Thanks!

    ReplyDelete
  3. It's great to find out a whole exercise program dedicated to women. For me it seems a bit hard to do, but i will try it since i wnat to add some muscle mass.

    ReplyDelete
  4. Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels.

    ReplyDelete
  5. Hi there!
    Do you have any tips for moving up reps? I have been stuck at the same weights for the seated row and overhead lat pulls for a few weeks now, and going up even just 10 pounds means I am struggling to break like 5 reps!
    Thanks,
    Honestly Fitness

    ReplyDelete

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