Hello everybody!
I have been training for a few years and I have reached the size I am happy with. Now I have started incorporating pilates in my routine and because it's so strenuous I have been pretty lazy with lifting.
So my question is how many times a week should I lift, when I just want to maintain? I take dance class 3 x week an pilates 3-4 x week. Is lifting once a week enough, doing a whole body workout?
Week 1
squats 2x12
good morning 2x 12
leg curl 2x12
calf raise 2x12
benchpress 2x12
chins 2x12
pullover 2x12
shoulder press 2x12
dumbell curl 2x12
tricep pushdown 2x12
ab crunches 2x12
week 2
leg press 2x12
deadlift 2x12
back hyperextension 2x12
dips 2x12
seated row 2x12
widegrip pulldown 2x12
upright row 2x12
bar curl 2x12
shrugs 2x12
lying tricep extension 2x12
sides 2x12
Altenating those week by week. I know the great benefits of lifting, so is that enough?
Thank you
I have been training for a few years and I have reached the size I am happy with. Now I have started incorporating pilates in my routine and because it's so strenuous I have been pretty lazy with lifting.
So my question is how many times a week should I lift, when I just want to maintain? I take dance class 3 x week an pilates 3-4 x week. Is lifting once a week enough, doing a whole body workout?
Week 1
squats 2x12
good morning 2x 12
leg curl 2x12
calf raise 2x12
benchpress 2x12
chins 2x12
pullover 2x12
shoulder press 2x12
dumbell curl 2x12
tricep pushdown 2x12
ab crunches 2x12
week 2
leg press 2x12
deadlift 2x12
back hyperextension 2x12
dips 2x12
seated row 2x12
widegrip pulldown 2x12
upright row 2x12
bar curl 2x12
shrugs 2x12
lying tricep extension 2x12
sides 2x12
Altenating those week by week. I know the great benefits of lifting, so is that enough?
Thank you
