Author: Heather Dees

Lat Training

Today we are going to train some lats, ladies!

It is also important to develop strong lats to give your body a ton of functional strength.

Biceps Burn-Out

IFBB Figure Pro Heather Dees' Training Journal #14: Biceps

Here's a fun routine if you want to train biceps quick or you are short on time. Try it out by itself for a short training day, or add it to your triceps or chest day!

Balance Your Physique

IFBB Figure Pro Heather Dees' Training Journal #13: Shoulders

Shoulders are always important when it comes to balancing your physique, and what a balancing act it is! You want to build them enough to have a full look, but not too much that it throws off the proportion of your lower body! Try this routine for a great new shoulder workout.

Giant Sets for Calves

IFBB Figure Pro Heather Dees' Training Journal #12: Calves

FitnessRx ladies need a new calf workout? I have just the one! Try to do a giant set— This will maximize results and minimize time! Another quick workout without sacrificing the growth needed to keep balance and symmetry to your lovely legs!

Balanced Shoulders

IFBB Figure Pro Heather Dees' Training Journal #11: Rear Delts

The rear delts are a key muscle group for aesthetically balancing and rounding out the shoulders. I usually train my rear delts twice a week, working them on shoulder day, and I will also do between 4-8 sets with back. Training them twice a week has given my shoulders the fullness they need to create symmetry to my physique.

Hamstring Giant Set

IFBB Figure Pro Heather Dees' Training Journal #10: Hamstrings

Did you ever run to the gym and then realize you only have 30 to 40 minutes to get your workout in? I have, and found giant sets are the perfect way to do a quick workout without sacrificing your desired results

Toned Triceps!

IFBB Figure Pro Heather Dees' Training Journal #9: TRICEPS

As a woman, I often get asked what exercises I do to avoid getting the “saggy underarm look” that waves at people when you lift your hand above your head! I have a great workout to ensure whenever you wave, the only part moving will be your hand! Triceps are important to develop to give your bicep and shoulder balance for a complete toned arm.

Six Pack Abs!

IFBB Figure Pro Heather Dees' Training Journal #8: ABS

Time to talk about abs! Six-pack abs are a big reason I am in the bodybuilding industry! I would flip through fitness magazines and think, “How the heck can I get six-pack abs like the people shown in these mags??”

Training Journal #7: Chest

IFBB Figure Pro Heather Dees' Training Journal

Let’s train some chest! Why is this an important area to focus on? Neglecting to train the chest results in an underdeveloped clavicular portion of the pectoralis major (upper pec), which creates a shallow or flat look to the upper body.

Training Journal #6: Arms

IFBB Figure Pro Heather Dees' Training Journal #6: Biceps

This week I want to talk biceps! For me, this has never been a challenging muscle group to develop. I was born with bi's and they have always grown with ease! This is both lucky and frustrating because it is one muscle group that I have always loved and found fun to train, yet I am restricted on how often and intense I can train them. In order to maintain balance and symmetry in my upper body, I keep my bicep workout light weight and with few sets.