Great article. I’ve been in the weight room now for almost two months and I love it. Im 5’8 130 and I’m already seeing results. I have biceps! I went from the tiny weights to 35 lbs bicep concentration curls. My husband is my acting trainer. It was very intimidating at first but I actually get the head nods from the guys at the gym so I feel accepted. I think they are just trying to see if I keep coming back. I cant wait to see how far I can go.
Stand with feet slightly wider than hips, turned slightly outwards. Pull shoulder blades down and back. Keep chest lifted and chin parallel to ground. Tighten core and abdominal muscles, then shift weight to heels. Push hips back as if you’re about to sit on a chair and lower yourself until thighs are parallel or almost parallel to ground. Feet should be firm on ground and knees aligned with second toe, without going past toes. Extend forearms forwards to stabilise yourself [shown]. Avoid tucking tailbone or arching lower back. Return to starting position by pushing through heels.
Complete the exercises in each workout as Straight Sets. For example, you'll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both workouts this way. Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn't be able to do a 13th rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets.