.

We are well on our method going right into Week 3 of 12 in our ‘after infant # 2’ workout series.
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How are you liking it so far?
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As you will see below, my body is actually toning up. I recommend you doing regular photos as the scale sometimes does not offer appropriate info concerning what is really happening with fat loss.
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Point in case, the initial couple of days of raising weights I was gaining weight. When you raise weights, water shifts right into your muscle mass creating weight to enhance. Ultimately you will shed the water and also the scale will certainly start to show that.
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It helps if you raise your water intake these days to help you lose your water faster.
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FINALLY after week 3 I am encouraged by just what I see and the scale keeps on dropping numbers, along with my gown dimension YAY!

how to gain muscle

Workout 1

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Bodyweight Hip Thrust (shoulders on bench/feet on the ground)

Push Up

1-leg Standing Calf bone Raise – toes neutral

.

Rest 60 seconds between sets

.

Heels Elevated Narrow Stance DB Squat – GO DEEP

Inverted Row

Seated Calf Raise – toes neutral

.

Rest 60 seconds between sets

.

Side-lying Leg Raise

Lying Leg Curl

Superset – Rope High Pulley-block Triceps muscles Pressdown with Rope Low Sheave Curl

.

No rest between C, D, E

.

12-15

12-15

12-15

.

.

.

12-15

12-15

20

.

.

.

20-25

12-15

12-15 each

.

.

2

2

2

.

.

.

2

2

2

.

..

..

1

1

1

.

.

.

Workout 2

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Glute Bridge – shoulders on ground/foot on bench

1-Arm DB Shoulder Press

1-Leg Standing Calf Raise

.

Rest 60 seconds between sets

.

Dumbbell RDL

Wide Grip Lat Pull Down + 1-3 eccentric neutral grip chin up (3 second reducing)

Seated Calf Raise – toes aimed inward

.

Rest 60 seconds between sets

.

45 Degree Back Extension

Reverse crunch on floor

Left lift (for abs)

.

No rest between C, D, E

.

20-25

20-25

20-25

12-15

12-15

30

.

.

20

30

25

2

2

2

.

.

.

2

2

2

.

..

..

1

1

1

.

.

.

Workout 3

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Hip Thrust – shoulders on bench/foot on ground

Push up

1-Leg Standing Calf Raise – toes directed outward

.

Rest 60 seconds between sets

.

Split Squat with front foot elevate 6 inches. Get butt to ankle

Seated Low Sheave Row to Waistline – overhand grip

Seated Calf bone Raising – toes aimed outward

.

Rest 60 seconds between sets

.

Russian Twists

Side-Bend

Palms Down DB Standing Side Raise

.

No rest between C, D, E

.

15-20

15-20

15-20

.

.

.

15-20

15-20

20-25

.

.

.

30

20/side

15-20

.

.

2

2

2

.

.

.

2

2

2

.

..

..

1

1

1

.

.

.

Workout 4

Cardio – exact same as last week however add 5 additional minutes:

What I want you to do below is 20-25 mins of modest intensity on stairways, treadmill, run etc.

I did stairways again, 10 collections of ONE HUNDRED stairways (strolling up)