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mayatheamazon · 4 years

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Whats your workout routine? Im an absolute stick of a girl but i really want to be strong and plan on going back to the gym when things open up 💚 (i have some workout equipment here at home)

Oh SWEET! I love when fellow women wanna be strong! 💪🏽 😄💓

LONG POST AHEAD GUYS!!

First of all I’m excited for you and luckyyy you got some workout equipment at home so that’s an awesome start :), secondly, just a disclaimer: I am in no way licensed for personal training or anything haha so without further ado:

For strength training I aim for at least 5-7 reps (repetitions of the exercise), which is good for warming up so you don’t waste your energy of doing 10 reps of weights you already feel comfortable with. It’s also a good amount for lifting those challenging weights.

My general guideline is if you feel comfortable doing 7-10 reps of a weight, you should try to move up to a weight that’s a lil heavier. That’s called progressive overload baybee! Because you’re progressively using weights that kinda overload your body a bit so you get stronger. I try to conserve my energy by taking breaks, drinking water, etc in between each set of reps.

Having a spotter / another person to save you from crushing your skull n shit really helps for making PRs (personal records) so you can lift heavier weights than you normally use, without yknow dying if the weights get to be THAT heavy, for your major exercises such as benching, squatting, etc. They only really help you usually by lifting 5-10 lbs of the weight youre trying to lift, sometimes not even that. Im about 100 lbs heavy, and made a squat PR of 155 one time without my mom even touching the bar!!! She was there tho, right behind me, so psychologically I felt 10000x more ready and brave enough to squat. And I went for 12 whole reps. Sometimes spotters help you to re rack your weights or unrack. I’ve gotten stronger from having my parents help me, and I’ve also done the same for my huge buff parents. Works well. Accepting help is the BEST!!!

So here’s my split and here’s what I do. My workouts are different every time but I always train LARGEST muscle groups - SMALLEST muscle groups/ isolate a muscle. Descending order of energy burn.

A lot of these I can’t even rly do because gyms are closed. I mostly improvise with homemade weights now or the dumbbells my mom shares w me now ; I do not have a homemade gym tho :,)

Green = core workouts, that I always include no matter what. They’re the “largest” muscle groups and are often seen in powerlifting competitions because they’re the most crucial for building strength.

LEGS (/GLUTES):

- squats (front & back, changing foot position from straight on & shoulder width apart, to toes facing out wards, to legs being wider apart, to legs being super wide apart (sumo position))

- deadlifts (changing my foot position the same way as squats) — these do LEGS and BACK

- leg press (leg press machine & sled machine)

- hacksquats

- walking lunges, reverse lunges

- hamstring machine

-calves (I sometimes do it after leg extensions)

- leg extensions (isolating your quads this shit BURNS! I love to do DROP SETS (in which I do progressive overload and then do as many reps of my heaviest weight as I can before I can’t, then I DONT TAKE A BREAK I DONT STOP as I drop the weight down by a little bit, do as many reps as I can before my legs give out on this safe machine, and I repeat until I’m legit down to using like 5-10 lbs and can barely do reps of that. That’s how you get a SICK pump btw, by doing drop sets for pretty much anything if it’s safe of course don’t be dumb and do that for benching with no spotter and then kill your chest and die)

- sometimes I mix in more glute workouts like hip thrusts, hip abductions, donkey kicks, fire hydrants w a booty band, or I do wall sits for a few minutes at a time to kill/ pump my quads.

- then I do the stepmill machine squeezing the hell outta my butt and legs going up 2 steps at a time after my leg workout, pretty slow, just to get blood flow in all of my legs again. Or bike. Or any other cardio. Even some sprints. I don’t do much cardio when I’m bulking because I don’t like to lose my gains but some cardio is good for strength building.

BACK & BICEPS (my split does the complimentary opposite muscles, meaning to contract back muscles I use biceps too; and for chest pressing I’m using my triceps):

- lat pull downs with free weights (the plates) on a couple different machines because the change of hand position is EVERYTHING

- lat pullbacks with free weights (I do one arm at a time sometimes because short arms and that’s the only way I can do that)

- lat pull downs with different bars/ handles make all the difference in cable machines

- lat pullbacks with cable machines

- lat pullbacks with dumbbells

- pull-ups (not powerlifting comp exercise but still a core exercise for me; I do drop sets in the assist machines by adding assistance each time after doing it unassisted is too difficult), or if you’re doing it from home I use my kitchen counter.

- any other back or bicep machines gyms may have; I like to explore

- curls ( classic curls, curls where you stop and start at a certain point (not full range), hammer curls, standing vs sitting with your back to a bench, preacher curls, one arm at a time vs both arms)

CHEST AND TRICEPS:

- bench press w bar (I switch my chest days between incline and decline; often doing flat benching after either)

- that with dumbbells now

- chest press machine ( again, incline or flat/decline)

- Arnold’s (I do those on chest AND shoulder day) theyre hard to master

- chest flys with dumbbells, cables, and / or machine

- [for incline chest I have my head on the bench and my body hanging off, knees at a 90° angle, torso parallel to the ground, holding 1 end of a dumbbell making a diamond shape with my fingers without my Versagrips on and I lift a dumbbell over my head kinda like skull crushers except straight arms and I go past my head, fuck I forgot what the exercise is called]

- pushups (changing hand position by width does a lot. Sometimes even having hands together making a diamond shape w the thumb and index finger works the triceps like you wouldn’t believe)

- tricep dips

- tricep extensions behind the head with dumbbells

- cable tricep extensions

- skullcrushers ( gosh that name is so hardcore)

- tricep machines if they have anymore

SHOULDERS: (mix n match with arms)

- shoulder press with dumbbells (preferably sitting so no assistance from momentum but standing is cool too :))

- press with the smith machine, esp if no spotter

- once again Arnold’s

- lifting dumbbells from your side or front, having hands either vertical or horizontal, arms straight, til the hands are extended and right at shoulder or eye level

- holding a free weight like a steering wheel arms extended kinda above head level, turning the wheel left and right, slowly.

- shrugs (machine or dumbbells or barbell )

- handstand push-ups against a wall

- downward dog pushups

- any other machines I may b missing

CORE ( I do everyday because it’s all about burning the abdominals as consistently as possible if you want definition, same sorta w biceps; the weight you use doesn’t matter as much as just the act of pumping them):

- crunches ( lower ab crunch, full crunch, normal crunches)

- sit-ups (in the fitness gram pace test, not to brag but I fûçkin won for those so 😎 LMAOO)

- Romanian whateverthefucks Where you sit back reclining, feet on ground, knees bent, slowly bringing a weight/ kettlebell/ weighted ball left n right across the hips

- bicycles

-burpees

- planks

- mountain climbers

- leg lifts holding onto an overhead bar

- anything else on the Internet; there are infinite ab exercises guaranteed and that’s the beauty of it

So that’s pretty much an exhaustive list of all the exercises I can think of; I don’t always get to all of them because I like to prevent overtraining and getting to eating ASAP after I get a pump to build my muscles and recover as fast as possible. Plenty of food, plenty of rest rest, plenty of water, plenty of stretching does the trick my guy. I like to do yoga at night before sleeping sometimes so I’m not sore as frick the next day (sometimes doesn’t work)

Anyways I love it all. The burn, the pump, the soreness the day after ... it’s all a sign of hard work and it actually working. Consistency is your bff. I believe in you. Time for being strong bb

Best of luck for your strength journey !!!!

💖- Maya

PS: have this pic I posted on my insta ( same url as my tumblr)

11 months can do HELLA

#long post #me #my routine #flex #bodybuilder #strength #powerlifter #fitness #powerbuilding #strong women #workout routine #gym life #fitblr #self love #fbb #transformation

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