Why are you scared? To the girls that think you’re going to look “manly” if you lift heavy, you won’t. Do I look manly? The average male does not look like this. And if you’re scared, I am with you. I felt terrified too. Go to the gym? No way. Had I not had my brother, I don’t think I would have fallen in love with this life. Try to find yourself a gym friend, and if you can’t, just know I’ll be your gym buddy. Trust me when I say no one is looking at you, and if they are, they’re spacing out. They’re looking past you. No one cares if you sweat or smell, if it’s a good workout that’s what can happen. It’s a gym. It doesn’t smell pleasant. Unless you go to a fancy gym. We are all there to work on and focus on ourselves. Plus, you’ll learn to love people watching. You make friends by seeing the same people (aka being consistent, people will notice you in a good way). You strike up a conversation and boom, you got yourself a gym partner. Soon to be a gym bro. There are levels to this ya know. Ladies, do yourselves a favor and stop being scared. Lift the weights. You’ll love how strong you feel. How powerful and frankly, badass. Here’s my workout to get you inspired. Keep in mind, I’m crazy and superset everything.
Monday (never skip Monday!): quads
Tuesday: Pull
Wednesday: cardio & core – usually do yoga, and walk
Thursday: Push
Friday: glutes and hammies
Thursday and Friday usually get switched. Monday and Tuesday sometimes switch.
*A rep is the number of the workout you did. So I lifted something once, that’s a rep. If I lift something 5 times with no breaks, that’s a set. *
My Work-Outs
Glootiiieeessss:
Hip thrust (10 reps) superset with hip abduction (for the outer booty) 10 reps, 10 pulses – 4 sets
RDL superset with calf machine – 4 sets
Cable kick backs (10 each leg) superset with butt pull-ups (glute biased back extension) 12 reps slow. If you think you’re going slow enough, go slower – 4 sets
Thank me later.
Quads:
Century set quad extension (yup. 100 reps on a low weight. Don’t hurt yourself on the quad extension.) – I do 20 reps for 5 sets
Hack or goblet squat superset with calf machine – 4 sets
Squat press (or leg press quad focused) superset with sissy squats – 4 sets
Hip adduction superset with different calf machine – 4 sets
Sorry.
Pull:
Lat pull down 8-12 reps. If you’re repping 10/12 comfortably and barely struggling on the last 2 and form isn’t bad then up the weight 5lbs and go for 6-8. 4 sets
Superset with bicep curl 8 reps 4 sets still
Row of any kind (cable, bent over, assisted) 8 reps each side, if using 1 attachment for cable row then 8 total. 4 sets if you can
Superset with hammer curl 8 reps 4 sets
Lat pullover 8 reps 4 sets
Superset with zottman curl
Back extension 10-12 reps 4 sets (I use a machine with weight, not the one you lean over and pull yourself up. I use that machine for butt pull ups. The machine you sit down at and bend backwards over is much better in my opinion for strengthening your back)
Face pulls
Push – the best day. You feel so strong!:
Bench. You can do dumbbell or barbell. Dumbbell is safer. 8 reps 4 sets
Incline bench. Dumbbell or barbell 8 reps 4 sets
Flys (cable or dumbbells – cable flys are humbling) 8 reps 4 sets
Tricep dips (assisted, I’m not the Hulk) AMRAP (as many reps as possible) 4 sets
Skullcrusher 8 reps 4 sets
Tricep push down with a v-bar 8 reps 4 sets
Shoulder press (I only use dumbbells because it’s safer for my body, make sure your elbows aren’t flared and they’re tucked in. don’t damage your rotator cuff.) 8 reps 4 sets
Lateral raise (drop set if you’re crazy) these are humbling. It took months for me to work up to 10lbs. cable lateral raises are even more humbling. 8 reps 4 sets
Front raise 8 reps 4 sets
With light and love, Lyss
11/3/2023