|
mini course
Page 8 How Women Build
|
|
Workout Schedule
Generally you want to work each muscle group at least twice a week (sometimes 3 x in a week).
Below is an example:
Mon: Chest, Biceps, Triceps
Tues: Back, Shoulders
Wed: Legs, Abs
Thurs: Chest, Biceps, Triceps
Fri: Back, Shoulders
Sat: Legs, Abs
Sun: off
Twice A Week:
The schedule above gets each body part twice in a 7 day period.
Training a body part 3 X week:
If you have a strong body part you can opt to train it only once per week and substitute it with a weaker body part that you would be training 3 X each week. This is a great way to build size in a lagging body part.
If you decide to train a body part 3 X week. I would suggest doing it for a few weeks then going back to twice a week for a few weeks then back to 3 x week for a few weeks.... Basically, 2 weeks on and 2 weeks off.
Below is an example:
Mon: Chest, Biceps, Triceps
Tues: Back, Shoulders
Wed: Legs, Abs
Thurs: Chest, Biceps, Triceps
Fri: Back, Shoulders
Sat: Legs, Abs
Sun: off
Twice A Week:
The schedule above gets each body part twice in a 7 day period.
Training a body part 3 X week:
If you have a strong body part you can opt to train it only once per week and substitute it with a weaker body part that you would be training 3 X each week. This is a great way to build size in a lagging body part.
If you decide to train a body part 3 X week. I would suggest doing it for a few weeks then going back to twice a week for a few weeks then back to 3 x week for a few weeks.... Basically, 2 weeks on and 2 weeks off.
If you want bigger shoulders then train them 3x a week
Conclusion:
That’s a very effective mass building program. It’s not very glamorous but it will work very well if you stick to it. Size is built with basic multi-joint movements, which is the reason you don’t see any fancy, cool-looking exercises in this program. Those exercises may look cool but many of them do very little for building muscle, which is why I omitted them.
That’s a very effective mass building program. It’s not very glamorous but it will work very well if you stick to it. Size is built with basic multi-joint movements, which is the reason you don’t see any fancy, cool-looking exercises in this program. Those exercises may look cool but many of them do very little for building muscle, which is why I omitted them.
