~~BuffMother! GET BUFF~~

www.BuffMother.com

I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!!  Did you know that your back and legs contain over 70% of your entire muscle mass?  AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY!  NO more foo, foo weights!  They only work the muscle you have and are nothing more than glorified cardio.  Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi’s)workout:
Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi’s
120×10
140×10
170×6x3

Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120×6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6×2
45 each armx10

Isolateral hammer shoulder press
35each armx10×2
45 each arm x6

Pull ups assisted
Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative

Roman Chair
40×2sets
Knee ups on bench
25 slowx2

One arm DB lat row
50×6
40×10

Elliptical- arms off handle running motion- good posture!
3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down

1 monster set of walking lunges
55# bar on back x60steps..now today my butt is sore

Now today…I ran again!!  Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!

Have a STELLAR SATURDAY and remember BIG MUSCLE FOCUS for the most effective efficient workouts!

ROCK IT!!
xoxoxo~
BuffMother!