The Wellness Workout-read all the way through to understand the whole concept

Monday-chest, triceps - Ladies, this will not make your chest smaller!  Only more defined and shapely.

  1. Bench press
  2. Incline dumbbell press
  3. Flat bench dumbbell flys
  4. Flat bench EZ bar tricep extensions - ask someone what an EZ bar is. (it's the curved one)
  5. Tricep pushdowns - on a machine
  6. Abs - pick an abdominal exercise and do three sets of however many give you a burn.

Wednesday - legs - No you don't have to be those people who moan and scream when doing legs.  Just get that nice comfortable burn so you feel like your are getting work done.  Great legs = lots of complements (more than the other parts)

  1. Leg press-experiment with putting your feet lower on the platform-your heels my come off the ground-this will make your thighs burn.
  2. Leg extension- on the leg extension machine
  3. Leg Curls- on the leg curl machine

No abs today!

Friday-Back and Biceps

  1. Lat pulls- -work it very hard and heavy-pull it down in front….do pull-ups before you do these too… Even though the pull-ups are a kind of a warm-up, work hard at them and get better-do negatives!
  2. Sitting rows-keep good, slow form-also, keep back straight
  3. Standing Alternate Dumbbell Curl.
  4. Incline Dumbbell Curl-not alternate, curl both dumbbells at the same time.
  5. Abs - pick an abdominal exercise and do three sets of however many give you a burn.

Okay, now we need specifics. For all of the exercises, we want good, strict form.  Messy form is not conducive to good results, only to injuries.  If you are not sure how exactly to do something, ask someone who looks like they know what they are doing.

Go ahead and add some cardio work to your workouts about twice a week.  A good changeup could be to take two of your exercises for the day and add them to a circuit that include 3-4 minutes of cardio.  For example, go from bench press to incline press to 3-4 minutes of biking with no rest in between.  That'll get your heart pumping!

No missing a workout! Actually I should so no skipping a workout. If you absolutely have to miss a workout, just shift your off days. For instance, suppose you miss a Tuesday workout. No problem, just workout Wednesday and think of Tuesday as your off day for that week. See, it’s so easy!

Write your weights down for every workout. Get a regular college ruled spiral, write down everything you do with the weight you did. It's good to compare later on. VERY IMPORTANT!

Women, you are probably thinking that you are going to get big from lifting this way. Wrong! The female body has natural "limits" so that you cannot attain such a masculine look without the use of drugs. So, no excuses.

This is just a guideline for a basic, maintenance workout, so go ahead and change things up once in awhile.  Email us at thewimp@mailcity if you want some suggestions on how you could mix things up to keep it from getting boring.  

Go get it. It’s yours if you want it. Don’t be complacent with where you are. Don’t have the mindset that you just aren’t a strong person. Set your goal and get after it. Good luck!