Strength & Conditioning: Nia Shanks, Week 1, Day 1-3

These workouts are designed by strength coach and author Nia Shanks. The workoutswill help you get strong and learn how to really ‘lift like a girl.’

For the next four weeks you’ll perform a total of three workouts per week on non-consecutive days. Don’t forget how to Lift Like a Girl. Focus entirely on your performance when you’re at the gym. Follow the provided guidelines for improving your performance each week.

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

 

Week 1, Day 1

  1. Squat: 4×8

 

2A. Dumbbell Bench: 4×8
2B. One Arm Dumbbell Row: 4×8

3A. Single Leg Romanian Deadlift: 3×12
3B. Reverse Crunch: 3×12
3C. Dumbbell Lateral Raise: 3×12

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Week 1, Day 2

  1. Rear Foot Elevated Split Squat: 4×7

2A. One Arm Dumbbell Shoulder Press: 4×7

2B. Neutral Grip Chin Up: 4×7

3A. Push Up: 3×12

3B. Face Pull: 3×12

3C. Back Extension: 3×12

Story: 1 Guy Went From Fat To Huge & Ripped – Before & After
Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

 

Week 1, Day 3

  1. Rack Pull (2-3 inches below the knee): 4×5

 

2A. Close Grip Push Up: 4×8

2B. Inverted Row: 4×8

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

3A. Walking Dumbbell Lunge (Substitute reverse lunge if you have achy knees): 3×12

3B. Dumbbell Curl: 3×12

3C. Ab Wheel Rollout: 3×12

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