Yesterday, I wrote about strength training and the importance of women lifting weights. If you have ever gone to a gym, you have seen rows and rows of equipment, dumbbells, barbells, etc. Where do you start? The information in this post is taken from the
March/April 2008 Muscle and Fitness Hers.
The basic concept is Three Step Training. The Three Step Training centers on the stabilizer muscles. With this training system, you will maximize your major muscle development.
When doing your strength training, you will do exercises in the following order:
- Step 1: Dumbbell or one arm cable exercise
- Step 2: Barbell or two arm cable exercise
- Step 3: Machine Exercise
For example, if working out biceps, here is a sample of exercises:
Step 1: Dumbbell curl, incline curl
Step 2: Barbell curl or cable curl
Step 3: Machine Curl or Machine preacher curl
*Excuse some of the cheesy pictures!
Other exercises:
Chest
Step 1: Dumbbell Press, Dumbbell Flye
Step 2: Bench Press, Dip
Step 3: Machine Press, Machine Flye, Peck Deck Flye
Shoulders
Step 1: Overhead Dumbbell Press, Dumbbell Lateral Raise, One Arm Cable Front Raise
Step 2: Overhead Barbell Press, Barbell Upright Row
Step 3: Machine Shoulder Press, Machine Lateral Raise
Back
Step 1: One Arm Dumbbell Row, One Arm Cable Row
Step 2: Barbell Row, Lat Pulldown, Pull Up
Step 3: Machine Seated Row, Machine Pulldown
Legs
Step 1: Barbell or Dumbbell Lunge, Single Leg Squat, Dumbbell Step Up
Step 2: Squat, Romainian Deadlift
 |
| Romanian Dead Lift |
Step 3: Leg Press, Smith Machine Squat, Leg Extension
 |
| Smith Machine Squat |
Triceps
Step 1: One Arm Overhead Dumbbell Extension, Kickback
Step 2: Pressdown, Bench Dip, Overhead Triceps Extension
Step 3: Triceps Extension, Dip Machine, Machine Chest Press (close grip)
This program does not apply to exercise for abs and calves.
If you have any questions about any of these exercises, please contact me!
