My Wife

Posted: November 12, 2014 in Announcements
Tags: ,

I am so proud of my wife starting to workout/lift.  It is fun to workout with her in the mornings.  I am setting up a short workout program for her.  If any of my followers have any suggestions I would welcome them.  Here is what I have so far:

3 Days a week: MWF, It is a modified Cube Method program.

M – Legs/Shoulders/Abs – Back Squat, Leg Extension/Curl, Dumbbell Press, Shoulder Raise Complex, V-Leg Raise

W – Chest/Arms/Abs – Flat Bench, Tricep Kickback, Bicep Curl, Plank

F – Back/Abs – Deadlift, Bent Over Row, Straight Leg Deadlift, Reverse Hyperextension, Crunch

60% Dynamic – 70% Reps – 80 % Max

Cube Week 1:            M                   W                  F

Cube Week 2:             F                    M                 w

Cube Week 3:             W                    F                  M

Cube Week 4:             30% Deload for each exercise

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Comments
  1. Laurie Dreier says:

    Go Karmen! This workout looks pretty much like the one Luke wrote for me when I started.

    Liked by 1 person

  2. Laurie Dreier says:

    I was a 59 year old blob of overweightness and no strength when I started at home with 3 and 5 pound dumbbells, so keep that in mind. I now go to the gym to lift 3 to 5 days a week and still do some things at home some nights with heavier weights. I can dead lift 145 now. My favorite lift! I’m on the third workout plan Luke has written for me. This current one is a 21 week plan based on Siege Strengthetics. For my birthday Luke gave me a Matt Kroc book Insane Workout!

    My very first work out plan! Awww!!

    Day 1:
    Chest/triceps

    1. Dumbbell press – 3 sets – 5 to 10 reps per set

    2. Standing 1 arm overhead tricep extension – 3 sets (each arm) 6 to 10 reps (each arm)

    3. Dumbbell Military Press – 3 sets – 6 to 10 reps per set

    4. Standing dumbell toe raises 3 sets – 6 to 12 reps per set
    (This exercise is here to provide ample recovery before leg day

    ——————————————————————————————————–

    Day 2:
    Shoulders

    1. Dumbbell front raises 3 sets – 8 to 10 reps per set (each arm)

    2. Dumbell lateral raise 3 sets – 6 to 10 reps (do not overdo on weight on this exercise)

    3. Dumbbell shrugs – 4 sets – 10 reps per set

    ——————————————————————————————————–

    Day 3:
    Core

    1. Goodmornings 4 sets – 6 reps per set

    2. Standing dumbell side crunch 4 sets (each side) 8 reps per set

    3. Standing dumbbell trunk twist

    Crunches – to failure – how many can you do?

    ————————————————————————————————–

    Day 4:
    Legs

    1. Chair squats: 4 sets – 3 to 10 reps

    2. Wall sits: 3 sets – 8 to 15 seconds each

    3. Chair leg extention 3 sets 8 to 12 reps

    4. Leg curls 3 sets 5 to 8 reps per set

    Liked by 1 person

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