Proverbs 31
Strength Training
General Fitness, Bodybuilding, Powerlifting, Personal Training, Women's TrainingAs a program written for Wes Murray's family and friends, these workouts are specifically designed for women who want to work on their physique and strength. Each workout combines strength training with cardio and abs. You'll learn proper technique for many exercises as the workouts are constantly cycling to give you something new. There's a new goal EVERY 8 WEEKS!
Prep
A
Lower Body Warm Up
Here are lower body stretches that Charles and I do. The 90 90's are a mobility flow that you can find on youtube. BW = Body Weight. "ea" = each side 90/90: 5ea BW Good Morning: 20 BW Single Leg RDL: 10ea Lateral Lunge: 3x3sec each Standing Hip External Rotation: 5ea Hip Airplane: 5ea Calf Stretch: 2x30sec each Glute Stretch: 2x10sec each BW Squat: 10
B
Back Squat
4 x 10
C1
KB swings
3 x 5
C2
Back Extension
5 x 15
D1
Bulgarian Split Squat
3 x 20
D2
Single Leg Hip Thrust
3 x 15
E
Recumbent Stationary Bike
1 x 5:00
A
Heroic Warm-up
1 x 8:00
B1
DB Shoulder Press
3 x 15
B2
DB Row
3 x 15
C1
Incline DB Bench Press
3 x 12
C2
DB Reverse Fly
3 x 12
D1
Kneeling Push Up
15, 12, 10
D2
DB Shrug
3 x 15
E
Lat Pulldown
3 x 12
A
Heroic Warm-up
For Completion
B
Goblet Box Squat
4 x 10
C1
KB Sumo Deadlift
3 x 5
C2
KB RDL
3 x 10
D1
Barbell Hip Thrust
3 x 10
D2
DB Curtsy Lunge
3 x 10
E
Back Extension
4 x 15
F
Toe touches
2 x 15
G
Recumbent Stationary Bike
1 x 5:00
A1
DB Arnold Press
3 x 15
A2
3 Point DB Row
3 x 15
B
Incline DB Bench Press
3 x 12
C
Seated Cable Row
3 x 12
D1
Tricep Pushdown
3 x 20
D2
DB Curl
3 x 20
E1
Bicycle Sit-Ups
2 x 10
E2
High Plank
2 x 30
Wes Murray
Wes is the general manager of a athlete training facility with over 12 years of coaching experience. He has a masters degree in exercise physiology and is a record holding Powerlifter. "I've worked with people who've lost 100+lbs and others who became professional athletes. My favorite part is seeing them grow in self-confidence after training with me. It's about more than physical strength."
You'll never regret taking care of your health. Only that you waited so long to do so. Join the Proverbs 31 community and be a good steward of the body God gave you!
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Proverbs 31
Proverbs 31
Proverbs 31
