Alpha Female Back Workout | NPC Bikini athlete SHELLY

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EMAIL: benjamin@bstinfit.com

In this video, I give you guys a glimpse of what my WEIGHT TRAINING workouts for women look like on my website. These videos are protected for site members only. So if you like what you see, be sure to sign up as a member for full access. I will also be uploading tips & pointers with portions of my workout footage public to my Youtube channel for you all to view!

Thanks for watching and I hope to see you back! Check out the workout below:

**WARM-UP**
Assisted Pull-ups:
3 sets 10-15 reps (grip of choice)

**SUPER-SET**
Smith Machine Bent-over Rows
Smith Machine Upright Rows
3 sets each 12-20 reps

**SUPER-SET**
Diagonal Pull-down Machine
Bent-over DB Rows
3 sets each 12-20 reps

T-Bar Rows:
3 sets 10-15 reps

Weighted Back Extensions:
3 sets 10-15 reps

**SUPER-SET**
Wide Lat Pull-downs
Seated Wide Cable Rows
3 sets each 12-20 reps

Cable Lat Press-downs:
3 sets 12-20 reps

**AB FINISHER**
Hanging Leg Raises
Dip Bar Leg Raises
2 sets each 10-15 reps


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Music:
Matt Houston – Judgment Day
http://www.soundclick.com/matthouston
https://www.youtube.com/user/HoustonIsTheProblem

Titans Gym
Twinsburg, Ohio
YouTube: Titans Gym (Ohio)
https://www.youtube.com/channel/UC9LkUm9j0dmGPvouQa7n_Qg

Read More:

A Easy But Fast Guide To Lose Belly Fat After 30, 40, 50 ,60
Often, people don't succeed in their attempts to get fit because they lack motivation or lose it at some point. If you know the proper techniques, exercising can be fun. This article will give you tips to keep you motivated and on track to reach your weight loss goals.


Use your mp3 player to design a motivational workout soundtrack. It has been proven that the sounds of music extend your workouts because you aren't thinking about how tired your body is. Make a playlist of nothing but fast moving, upbeat songs just for your workout. Fast music will keep you moving. A good music tempo will automatically encourage your body to move along to the beat. In this way, you will have a better chance of maintaining your intensity level for the complete exercise routine. Make the time feel like it is going by quicker by singing along with the music.


When you are about to exercise you should take a friend or two along. Make your workouts a social get-together. It will make them more fun. If you exercise with a friend, you may find that your workouts seem to go by faster. Friends can help focus your attention on conversation which produces more energetic and prolonged workouts. You might tend to think having someone there would be a distraction. In reality, it can be very beneficial.


Interactive fitness games can be excellent supplements to your current workout regime. Using exercise games can allow you to have fun while you are sweating, instead of getting discouraged from how tired you may feel. If you are having fun, you won't have time to think about yourself getting tired.


Go shopping for exercise clothes to get your mind in the right place to exercise. Invest in a workout wardrobe that you feel confident wearing. You can find a large variety of workout clothes. Get exercise clothes that jazz up your mood, either by flattering your figure or just feeling fun to be in. Use your imagination and be inventive! Be outrageous and unique. If you feel good in what you are wearing, and if you have an assortment of outfits, then you will want to show them off at the gym.


Make an effort to change the elements of your workout frequently in order to keep your enthusiasm level high. It is easy to stop exercising if you get bored. Altering your workout routines so there is plenty of variety will assist you in staying interested and focused. This is critical to your success, because once you have lost interest it is much more difficult to get going again.


Try to give yourself some sort of reward for each fitness goal you manage to reach. You deserve to be rewarded for your successes! You persevered and stuck with the task until the bitter end! Reward yourself with a small piece of dessert or perhaps just some time with your family and friends. A new outfit may be just the thing to reward the loss of your final pounds. If you know there is a pot of gold at the end of the rainbow, you'll chase that rainbow to the ends of the earth, and lose weight doing it.


There's no rulebook that says you can't have fun while working out. Having a good attitude and approaching your workouts the right way will increase your enjoyment of your exercise routine. Take a new attitude toward fitness by applying these helpful ideas.



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