post workout

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Sample Meal Plans

Sample Meal Plans by Calories allotted per day:

These meal plans are provided by 1st Phorm. These meal plans give you options to replace the standard listed meals with alternatives. Level-1 is a protein shake developed by 1st Phorm for meal replacement. These shakes are great for keeping you full, building lean muscle, and burning fat. Phormula-1 and Ignition (known as the post workout stack) is fuel for your muscles after you workout. You can purchase these at 1stphorm.com/nutritiontrain with free shipping!

 

2200 2200 Calorie Diet

2000 2000 Calorie Diet

1800 1800 Calorie Diet

1700 1700 Calorie Diet

1600 1600 Calorie Diet

1500 1500 Calorie Diet

1400 1400 Calorie Diet

1300 1300 Calorie Diet

 

Lift heavy my friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

 

Post Workout Gains! What should I take to optimize muscle gains?

Banner1Everyone is concerned with pre-workouts but you should be more concerned with Post Workout!

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Tommy Boone PHD explains that your muscles use glycogen and ATP during exercise. To increase muscle size, decrease recovery time, and increase strength, I suggest taking three supplements…

Your Body Needs Glucose!

As Dr. Boone explains, your body uses glycogen during intense weight training. Post workout your body is starved and needs to recoup these stores. Simple sugars like those that are in Ignition, help breathe life and growth back into your muscles. Ignition has some of the purest forms of glucose that will replenish your glycogen levels post workout!

Your Body Needs Creatine!

As Dr. Boone explains, the body needs ATP during exercise. Creatine helps increase ATP production. Creatine also helps the muscles grow bigger, decrease recovery time, and increase strength. Creatine is the most cost effective and studied bodybuilding supplement in the world. A serving of creatine is less than 18 cents!

Your Body Needs Protein! 

Many studies have shown that a high protein shake or meal post workout has increase hypertrophy and overall muscle growth compared to not having a high protein shake or meal post workout. Protein synthesis is heightened after post workout. Protein synthesis helps create larger muscles!

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My Suggestion:

1st Phorm Creatine
1st Phorm Phormula-1 Protein
1st Phorm Ignition

Note: You can save money by buying the Post Work Stack from 1st Phorm with Ignition and Phormula-1. Then add creatine for $17.99 all with Free Shipping!

Buy all your supplements through 1stphorm.com/nutritiontrain and get free shipping and the lowest prices!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

A Comprehensive Guide on Why and What you Need Post Workout

Many advertisers and “wannabe fitness gurus” will tell you what you need to take post workout, but what does science say? Do you need to take something post workout, and if so, what should you take?

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What Happens to Your Muscles When You Workout?

When you workout, your muscles use their glycogen stores. This is true whether you are male or female. Glycogen is the chemical form of carbohydrates that are found in muscles. This is energy for your muscles when you workout. Once you are done working out, your glycogen levels are much lower than they were before you workout.

So we Need Carbohydrates After We Workout Because of Glycogen?

You do need simple carbohydrates after working out, but it isn’t just to restore glycogen levels. After working out, your body goes through a period of time called the “anabolic window”. Some argue that this period of time is as short as 30 minutes post workout, to multiple hours. During this time it is important to ingest protein and carbohydrates. With insulin levels high, the carbohydrates, protein, and amino acids will flood to the muscle cells. This will aid your muscles to get bigger, recover faster, and be stronger.

How Much Carbohydrates and Protein do we Need After Workout?

This question has a ton of answers. I suggest a 2:1 carbohydrates to protein formula post workout. I use approximately 40-80 grams of simple carbohydrates with 20-40 grams of whey protein post workout. You do not want to ingest a slow acting protein like casein, or a complex carbohydrate.

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What do You Suggest Taking?

I would suggest a product like Ignition from 1st Phorm. It is specially made for post workout glycogen infusion. I would mix this with a scoop of Level-1 from 1st Phorm. This will give you 5 grams of BCAA’s, 24 grams of protein, and 46 grams of carbohydrates.

Rant!!!!

I just wanted to take a second to rant about the horrible reputation that carbohydrates have received the last 15 years. Once the Atkins diet took off, it made carbohydrates look like the ugly step sister of nutrients. Carbohydrates are the chief source of energy for your body. Although I agree with going “low carb” occasionally, I do not agree with it for long term purpose. I also said “low carb”, and not “no carb”. Eliminating carbohydrates is stupid and dangerous. You seriously need carbohydrates post workout and when you wake up!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer and Sports Nutritionist
1st Phorm Brand Ambassador
Free Shipping and Lowest Cost Supplements: Nutritiontrain.1stphorm.com