Heather Dees’ Training Journal

Effective Lunge Workout

Effective Lunge Workout

Increase your leg-training intensity

I have a very strong love/hate relationship with lunges. I know the effectiveness of a lunge workout, but using dumbbells increases the intensity and makes the workout more challenging! With this love/hate relationship of lunges, I make sure to incorporate at least one lunge exercise every week to my leg routine!

Rear Deltoid Training

Rear Deltoid Training

Shape round shoulders

Even though 2013 tank top and competition season is coming to a close, it is important to keep a consistent training regimen to make improvements and keep muscle development strong. Today's focus is training rear delts! You can train rear delts with the rest of your shoulders or separately. I will occasionally add them into back day to hit them twice a week for more development.

Triceps Training

Triceps Training

No more flabby arms!

I hear a lot of women complain they don’t want the lower part of the arm (triceps) to wave when they wave goodbye... LOL! While this is partially due to higher body fat, we can mitigate the issue by developing the triceps muscles!

Shapely Glutes Workout

Shapely Glutes Workout

Add symmetry to your physique

Today I want to do a strict glute-training workout! Having shapely glutes not only looks nice, it also gives your physique symmetry and strength. I’ve seen women who have over-dominant hamstrings, which makes their glutes appear small or underdeveloped. This workout, whether done alone or added into your quad day, will maximize muscle hypertrophy for the derriere (wink)!

Heavy Quad Workout

Heavy Quad Workout

Train for maximum muscle hypertrophy

Follow my quad routine for maximum muscle hypertrophy, and I'll give you the exact weight I used during my quad workout. You can adjust weight to avoid injury, but if you like to train heavy, load it up! ;) You will experience some serious delayed onset muscle soreness 24 to 48 hours later! Woo woo!