WOMEN TRAINING ROUTINE #1 by Rossella Pruneti
Never-Ending Leg Day

GOAL:
Since it is the largest muscle group in the body, leg day is the hardest day in a bodybuilder’s life. However, women are really motivated to train their gams hard. To get rid of cellulite, bloating, and bodyfat, you need to go further one leg day and approaching a – Never-Ending Leg Day!!!
That's the secret to achieve toned, defined legs. This very routine looks to maximize nice shape and definition in glutes and legs.
I wish to thank my former trainer, and Italian fitness guru, Marco Venturi, who turned up my leg workout intensity through this routine back in 1992.

LEVEL:
Medium. A note of caution: This routine looks deceptively simple, but it is not so easy. Week #1 and #3 are painful, yet a necessary evil. Get going!
Thus, this workout is definitely not for “excuse makers”, beginners, and sissies. Be a woman - not a sissy!

CYCLE:

After the 3 week cycle, you can begin it again from week #1 for a second 3 week bout.

LEGENDS:

LS - LEG STUFF
Leg Presses 4 x 15
Lunges 4 x 10
Leg Curls 4 x 20
Leg Extensions 3 x 20
Squats 4 x 20

T1 - TRAINING #1: Chest/Biceps/Triceps/Abs
Pectoral 4 x 12
Incline Bench Flys 4 x 10
Incline Bench Presses 4 x 8
Pullovers 2 x 12
Curls 4 x 10
Pushdowns 6 x 12
Overweighted Crunches 4 x 15
Rope Crunches 4 x 15
Reverse Crunches 4 x 15

T2 - TRAINING #2: Delts/Back/Abs
Delt Presses 4 x 8
Laterals 4 x 10
Bent Over Laterals 4 x 12
Pulleys 4 x 10
Lat Machine Pulldowns 4 x 10
Barbell Rows 4 x 8
Hyperextensions 3 x 15
Overweighted Crunches 4 x 15
Rope Crunches 4 x 15
Reverse Crunches 4 x 15

ROUTINE NOTES:

· The legends are a general outline, not including warm-up sets. Be sure to warm up.

· Strict form is extremely important – as usual.

· Keep your rest period between each leg exercise to a minimum (no more than 50-60 seconds). Rest longer for upper body exercises.

· The amount of weight used in leg exercise should be only of secondary concern – especially for the 20-rep squats.

FOR SUPERIOR RESULTS:

-Manipulate Caloric Intake.
You may ask a certified trainer or a nutritionist for a nutritional program.

-Take in plenty of water.
While working out, be sure to drip at least two gallons of water.

- Get plenty of rest.
… you'll need it, this routine is very demanding!

-Take a good fat-burner.
Do the right thing and take a good fat-burner. Consider one which contains yohimbine HCL – which is believed to help burn fat in the lower areas, like the hips, butt and thighs.

NEXT PART:
I’ll show you how to implement cardio in this routine. That'll be useful for over weighted women who carries most of the body fat in the hip, leg areas. It can also help to get ready quickly for a photo shoot or a contest.

To contact Rossella Pruneti, visit her Web site: www.rossellapruneti.com

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