WCS - WEIGHT TRAINING

2-3 DAYS A WEEK

LIFT SETS REPS

PULL UPS 5 10

DIPS 5 10-20

SQUATS(MED WEIGHT) 4-5 10
DEADLIFTS 4-5 10
*alternate between these two lifts each lifting day. Rest 3-5 minutes between sets
PUSH UPS 5 20-50

DUMBBELL ARMSWINGS 5 20-50


THESE ARE YOUR WEIGHT WORKOUTS LADIES! DO THEM AFTER PRACTICE OR AT HOME BUT DO THEM! REMEMBER...WE HAVE TO WORK HARD TO BE WORLD CLASS SISTAH'S!