The Old School Training
Method Routine for Women
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  The Old School Training Method Routine for Women
 
 
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Monday

  • Stiff-legged Deadlifts 1 max set of 20 reps.
  • Overhead Press - 5 sets of 5
  • Squats - 5 sets of 3
  • Seated Calf Raise - 2 sets of 20
  • Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Tuesday

  • Interval or high intensity cardio. ex - running 30-45 minutes

Wednesday

  • Barbell Rows - 5 sets of 5
  • Bench Press - 5 sets of 5
  • Deadlifts - 1 set of 20
  • Standing Calf Raise - 2 sets of 20
  • Walking lunges
  • Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Thursday

  • Interval or high intensity cardio. example - running 30-45 minutes

Friday

  • Shrugs - 5 sets of 5
  • Barbell Curls - 5 sets of 5
  • Dips - 5 sets of 5
  • Squats - 5 sets of 5 with weight from Monday
  • Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.
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