Brittany trains like a boss. "Don't be fooled by my size—I can impress most men with the weight I use!" she says. At 115 pounds, she'll military press 40-pound dumbbells, bench-press 100-pounders, and abuse the leg press machine with five plates on a side. "I have always trained by using classic, basic bodybuilding techniques," she says. Arnold would be proud.

"I never allow myself to plateau," says the 24-year-old. "If my workouts start becoming less difficult, then it's time to add more weight, superset a few exercises, or try something different with my cardio. Anything to challenge myself."



Brittany likes to hit the weights in the afternoon and does cardio immediately after. "I want to be at full strength for the weights because my primary goal is building and maintaining my muscle," she says, noting that she likes to increase poundage from one set to the next.

Day 1: Legs
1
Bicycling, Stationary
Warm-up.
1 set, 5 mins
2
Leg Press
5 sets, 10-15 reps (includes 1 warm-up set)
3
Dumbbell Front Squat
4 sets, 10-18 reps
4
Wall Squat
4 sets, 10-15 reps (Performed with dumbbells)
5
Leg Extensions
3 sets, 12-15 reps
6
Lying Leg Curls
3 sets, 10-15 reps
7
Calf Press On The Leg Press Machine
4 sets, 10-25 reps
8
Stiff-Legged Dumbbell Deadlift
4 sets, 15-20 reps
9
Dumbbell Step Ups
4 sets, 20 reps (per leg)
Day 2: Shoulders/Triceps/Abs
1
Dumbbell Shoulder Press
4 sets, 8-12 reps
2
Superset
4 sets
Front Dumbbell Raise
4 sets, 8-12 reps
Side Lateral Raise
4 sets, 8-12 reps
3
Reverse Grip Triceps Pushdown
4 sets, 10-15 reps
4
Exercise Ball Crunch
3 sets, to failure
5
Air Bike
3 sets, 50 reps
6
Stairmaster
Intervals.
1 set, 25-30 mins
Day 3: Cardio
1
Stairmaster
Intervals.
1 set, 25-30 mins
Day 4: Chest/Biceps
1
Incline Dumbbell Flyes
4 sets, 10-15 reps
2
Incline Dumbbell Press
4 sets, 10-15 reps
3
Push-Ups With Feet Elevated
2 sets, to failure
4
Barbell Curl
3 sets, 10-15 reps
5
Dumbbell Alternate Bicep Curl
3 sets, 12-15 reps
6
Jogging-Treadmill
Sprint intervals.
1 set, 25 mins
Day 5: Legs
1
Bicycling, Stationary
Warm-up.
1 set, 5 mins
2
Leg Press
5 sets, 10-15 reps (includes 1 warm-up set)
3
Dumbbell Front Squat
4 sets, 10-18 reps
4
Wall Squat
4 sets, 10-15 reps (Performed with dumbbells)
5
Leg Extensions
3 sets, 12-15 reps
6
Lying Leg Curls
3 sets, 10-15 reps
7
Calf Press On The Leg Press Machine
4 sets, 10-25 reps
8
Stiff-Legged Dumbbell Deadlift
4 sets, 15-20 reps
9
Dumbbell Step Ups
4 sets, 20 reps (per leg)
Day 6: Back/Rear Delts/Abs
1
Seated One-arm Cable Pulley Rows
3 sets, 10-15 reps (per arm)
2
Close-Grip Front Lat Pulldown
3 sets, 8-12 reps
3
Pull Through
4 sets, 10-18 reps
4
Seated Bent-Over Rear Delt Raise
3 sets, 8-12 reps
5
Exercise Ball Crunch
4 sets, 15-30 reps
6
Crunches
4 sets, 15-30 reps
7
Flat Bench Lying Leg Raise
4 sets, 15-30 reps (With Hip Lift)

Day 7: Rest

About the Author

Jeff O'Connell

Jeff O'Connell

Jeff O'Connell is the editor-in-chief for Bodybuilding.com. Train ranked him 19th on its 2015 list of 50 influential people in the fitness world.

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