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sugabanana View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote sugabanana Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 11:47am
Find them LANKS CHERRAAAY.
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OhMyCurlz View Drop Down
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Post Options Post Options   Thanks (3) Thanks(3)   Quote OhMyCurlz Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 11:49am
Cherry's body makes me wanna do better. Ouch LOL
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mizzsandra00 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mizzsandra00 Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 11:50am
Originally posted by OhMyCurlz OhMyCurlz wrote:

Cherry's body makes me wanna do better. Ouch LOL

Between cherry's legs and AAs tummy.....Cry
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Lady ICE View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lady ICE Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 11:52am
cherry has inspired me. no more pizza and junk...i cant...Cry i want a muscle butt
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Post Options Post Options   Thanks (3) Thanks(3)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 11:57am

http://improveyourfemalecurves... (**NSFW-ish)
The lady who runs this site is a former BHM member..she's super sweet and a fitness trainer who also builds her booty through weightlifting. There’s a lot of information on her site, the “Beginner’s Corner” is also another really good place to start if you're new to everything:
http://improveyourfemalecurves...


Also a word about squats, yeah they're important but you need to make sure doing them with proper form...this video is probably the best demo I've seen on squatting without wrecking your knees.




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CherryBlossom View Drop Down
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Post Options Post Options   Thanks (3) Thanks(3)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:02pm
some info that afro gave me a while back, I still had the page bookmarkedEmbarrassed

Originally posted by afrokock afrokock wrote:

so this is what your training split is going to be like below, 

ive added A and B to the days youworkout. that way you are not repeating teh same workout in a week. so when you do legs twice in a week, you workout legs in two different ways, one way maybe more volume less weight and the other way could be low volume more weight or different movements, that way you are not getting bored and you keep stimulating your muscles in different ways 

The Classic 3 Day Upper/Lower Split
Week 1

Monday: Upper Body Workout (A)
Tuesday: off 
Wednesday: Lower Body Workout (A)
Thursday: off 
Friday: Upper Body Workout (B)
Saturday: off 
Sunday: off 
Week 2

Monday: Lower Body Workout (B)
Tuesday: off 
Wednesday: Upper Body Workout (A)
Thursday: off 
Friday: Lower Body Workout (A)
Saturday: off 
Sunday: off
Originally posted by afrokock afrokock wrote:

dpyes, you keep rotating pretty much untill you get to a point where you feel you can start doing dedicated body part workouts (if you want to) or feel liek you need to progress a bit more.

i'll post the lower body splits in a bit 

here is an example of upper body workouts outs 



upper body A

push ups 

barbell bent over rows (standard grip)

dumbell rows 

standing upright dumbell or barbell rows

bench or chair dips

barbell curls 

upper body B 

divebombers 

diamond push ups 



bent over dumbell rows (or heavy pants as they are called on p90x)

dumbell row in press up position 

seated dumbell shoulder press 

seated lateral raises 

barbell curls

seated overhead tricep extension

Originally posted by afrokock afrokock wrote:

lower body A (focus on quads)

squats front sqauts or back squats

walking barbell or or dumbell lunges

dumbell squats (dumbells to your sides) 

dumbell step ups 

good mornings 

seated calf raises standing dumbell calf raises 

box jumps/wall sits 

legs workout b (glutes and hamstrings) 

walking wide step lunges 

stiff leg dead lifts

dumbell sumo squats

donkey kickbacks 

side leg raise 

bent over/donkey calf raises


Edited by CherryBlossom - Mar 10 2014 at 12:37pm
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Diane (35) View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Diane (35) Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:03pm
CB please post them in the 2014 exercise thread pweeeeeaaasssseeeeeeeeeeeeee

Dutty gyal WF!!!Tongue


Edited by Diane (35) - Mar 10 2014 at 12:04pm
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Wildfire View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wildfire Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:05pm
Originally posted by mizzsandra00 mizzsandra00 wrote:



lmaoLOL


jack = OP





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Lite Brite View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lite Brite Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:05pm
Thanks cherry, can we get some before pictures before we waste our time lol
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Post Options Post Options   Thanks (1) Thanks(1)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Mar 10 2014 at 12:07pm
I have more but I'm still looking smh...I'll just pop up here and there with linksLOL

diane you want me to move the links to the exercise thread?
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