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Diet, Nutrition & Weight Loss
Reply to "How do I effectively gain more muscle through strength training? "
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[quote=Anonymous]55 year old female I do full body 3 times a week. This takes me about an hour. Roman chair lower abs - 3 sets of 20 reps with 30 seconds dead hang Sit-ups on slanted sit-up bench - 2 sets of 25 Tricep pull down 3 sets 45 lbs Kettlebell goblet squat 3 sets of 12 35 lbs Plie with kettlebell 3 sets of 10 35 lbs Assisted pull up 3 sets Dumbbell curls 25 lbs 3 sets Seated dumbbell curls and push up 2 sets 15 lbs and 1 set 10 lbs Seated quad machine 3 sets 140, 150 and 160 lbs Hack squat machine 3 sets 140, 150 Inner thigh leg press 2 sets 120 lbs Outer thigh leg press 2 sets 120 lbs Ab push machine 2 sets 85 lbs Oblique/waist turn machine 70 lbs 3 sets of 10 each side Chest press machine 50 lbs 3 sets [/quote]
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