Muscle and Fitness Hers - 101 Workouts For Women Everything You Need to Get a Lean, Strong, and Fit Physique

This publication is based on articles written by Michelle Basta Boubion, NSCA-CPT; Michael Berg, NSCA-CPT; Kira Camp, MS; Allan Donnelly; Tabatha Elliott, PhD; Kathleen Engel; Bill Geiger; Kim Hartt; Lori Incledon, LPTA, CSCS; William Kraemer, PhD, CSCS; Kim Lyons, CPT; Lara McGlashan; Sherri McMillan, CPT; Denise Paglia; Jimmy Pea, MS, CSCS; Linda Shelton; Beth Sonnenburg Saltz, MPH; Steve Stiefel; Melyssa St. Michael, CPT; and Jim Stoppani, PhD.

Cover photography by Jim Purdum.

Photography by Cory Sorensen, Roni Ramos, Per Bernal, Jim Purdum, Ian Logan and Robert Reiff.

Project editors are Kristina Haar and Carey Rossi.

Project design by Michael Touna and Amanda McDermott. Production manager is Lesley Johnson.

Editor in Chief/Group Editorial Director of MUSCLE & FITNESS HERS is Peter McGough. Founding Chairman is Joe Weider. President, CEO of American Media, Inc., is David Pecker.

2007, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by Photostat, microfilm, Xerography, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin St., Woodland Hills, CA 91367, Attn: Rights and Permissions.

ISBN 978-1-60078-023-3

Printed in China.

Chapter One ABS
WORKOUTS 01-13

We crave them, we obsess about them and were constantly holding them in. With a solid diet plan and these workouts, you too can achieve a head-turning midsection.

Chapter Two ARMS
WORKOUTS 14-27

From sports enthusiast to soccer mom, tight, toned arms are a badge of honor. Sculpting all the right areas means targeted workouts that keep your bis and tris lean and strong.

Chapter Three DELTS
WORKOUTS 28-37

Optimal physical fitness starts at the top. Shapely, nicely rounded shoulders give the appearance of a slim waistline and hips, visually balancing out any womans physique.

Chapter Four CHEST
WORKOUTS 38-45

Theres more to a head-turning physique than taut abs and thighs. As one of your largest bodyparts, the chest is vital to upper-body strength and muscular balance.

Chapter Five BACK
WORKOUTS 46-55

Confidence emanates from a woman who holds her head high and her shoulders back. Our targeted workouts can help power up your posture as you sculpt a shapely rear view.

Chapter Six LEGS
WORKOUTS 56-69

Our legs should be more than just visually appealing they need to be strong enough to take us wherever wed like to go. From top to bottom, muscular balance is key.

Chapter Seven UPPER BODY
WORKOUTS 70-75

There are no shortcuts to anyplace worth going. So if you want to buff up your chest, back, arms and shoulders, you must get stronger by training harder.

Chapter Eight LOWER BODY
WORKOUTS 76-77

If you have your share of typical trouble spots, you probably dream of tight, toned thighs and shapely glutes. Wake up and use these workouts to shape an awe-inspiring bod.

Chapter Nine BEGINNERS
WORKOUTS 78-84

Even the best-built bodies started at the beginning. Heres an introduction to weight training that can also serve as a segue between ability levels or get you past a plateau.

Chapter Ten FULL BODY
WORKOUTS 85-101

Everything you need to build a fit, athletic physique without having to remember all the variables yourself. Use these cheat sheets to achieve your goals and burn more fat!

Whether youve just decided to venture into the weight room or youve been making a place for yourself next to the big boys for a while, one thing is certain: You can never have too many workout options.

Thats where this book comes in. Here we cut to the chase with 101 different programs delivered straight from the experts at MUSCLE & FITNESS HERS.

Whether you want to work your whole body at once or focus on just one bodypart, youll find a routine for every need and for any day of the week.

You can use this book in a number of different ways. You could:

| Create an all-new bodypart training split based on your goals and your situation. For instance, if you can only work out at home:

Monday: Chest ()

Tuesday: Legs ()

Wednesday: Off

Thursday: Back ()

Friday: Shoulders ()

| Introduce some variety to your training program, or focus on a particular bodypart that needs attention. Sometimes, the best way to kick yourself into gear and beat the boredom is to try something new. If youre sick of crunches, turn to the ab chapter and choose one of the 13 workouts youll find there, just for today. Or if you arent developing that cap on your shoulders that helps make your waist and hips look smaller, give them a nudge with the targeted workout on .

| Choose one of the full-body routines, starting on , and do each once or twice per week (for example, Monday and Thursday for upper body, and Tuesday and Friday for the leg workout). Just like that, youve created your own full-body program.

| Perhaps you just want to tweak your workout routine. In that case, try some new exercises. With nearly 200 illustrated moves in this training manual, you can swap out an exercise or two in your current routine. This is an easy way to introduce variety into your training, in addition to switching up other variables such as sets, reps and exercise order. Youll find plenty of new ideas on all those fronts here.

All told, there are years worth of workouts in this book. We firmly believe it could become the most valuable fitness resource youve ever owned.

The Editors
MUSCLE & FITNESS HERS

We crave them, we obsess about them and were constantly holding them in. Were talking about abs, of course. With a solid diet plan and the workouts in this chapter, you too can achieve a head-turning midsection.