Iron Maidens
Chug Life
The Iron Maidens is a training program for women who like hard work and community.
In the modern fitness world, ladies know how important it is to develop muscle to improve their overall health. With some good directions and a lot of discipline you can enhance your figure and develop the strength and confidence you need to take on anything. Our program is built on sound hypertrophy and strength training principles to guide you on your path to a reflection you won't believe.
Our community and glutes have seen tremendous growth since The Iron Maidens began. We are now excited to partner with Train Heroic and offer our ever evolving program and community to the public!
The program offers guidance on proper bio-mechanics to optimize movements and target the specific muscle tissue you wish to develop. We utilize a wide range of intensities, tempos, rep schemes and other advanced techniques to speed up the process. All you have to do is sign up, and bring it! That means EFFORT. Our program is intense and requires you to bring the effort your body needs to adapt and CHANGE.
We are more than just a program, we're are a community of STRONG women. Join and train with us!
A
BB RFE Split Squat
8, 6, 20 @ _ , _ , 0 lb
B
Neutral Grip Pull Downs
8, 6, 12
C
Hip Thrust
8, 6, 20
D
Converging Chest Press Machine
8, 6, 12
E
Hand Supported SL DB RDL
8, 6, 12
F
DB Lateral Raises
12, 8, 15
G
Cable Crossover Tricep Extensions
12, 10, 8
H
Supinated Grip Cable Curls
12, 10, 8
A
Walk
1 x 45:00
A
Heel Elevated BB Back Squat
8, 6, 12
B
Chest Supported Wide Grip Row Machine
8, 6, 12
C
45 Degree Hip Extension
3 x 15
D
Machine OH Shoulder Press
8, 6, 12
E
Hand Supported Step Ups
8, 6, 20 @ _ , _ , 0 lb
F
Cable Tricep Pressdowns
12, 10, 8
G
Barbell Curls
12, 10, 8
H
Cable Reverse Flys
3 x 15
A
Walk
1 x 45:00
A
Trap Bar RDLs
8, 6, 12
B
Wide Grip Lat Pulldowns
8, 6, 12
C
Glute Bridge Iso
3 x 15
D
Cable Lateral Raise - MD
2 x 8
E
SL Glute Bias Leg Press
12, 10, 8
F
Tricep Dip Machine
8, 6, 12
G
Cable Squatty Curls
12, 10, 8
H
Cable Y Raises
12, 10, 8
A
Walk
1 x 45:00
A
Walk
1 x 45:00
Chris Chugunov
Chris is a semi-retired football player. He has a Bachelors & Masters degree along with multiple certifications including his CSCS. Chris formed a strong fitness community since his playing days came to an end. He puts his education, knowledge, and years of experience into his training protocols. He walks the walk and is in the trenches with you.
Whitley
Sales Director
Verified Athlete"BEST program I have ever been on. Results are inevitable if you stick with it. My booty has never been so round. & I love checking off those boxes."
Toni
Health Services Professional / Student
Verified Athlete"The Best"
When you join a team you’re getting more than programming, you’re joining an online community.
Iron Maidens
Iron Maidens
Iron Maidens
