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Work out like a Fitness Model

Discussion in 'Female Health & Fitness' started by guava, Apr 9, 2004.

  1. guava

    guava Elite Member
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    I did a little searching on the net, and found the workout program for this woman, Melissa Hall
    [​IMG]

    According to Muscletech, she's 5'6" tall, weighs 123 lbs. and has a 23" waist :eek:

    Melissa Hall's Complete
    Sample Workout


    Remember to consult your doctor before starting any diet and exercise plan.

    Monday: (2:00 p.m.)
    40 minutes of cardio
    30 minutes on the elliptical trainer (moderate intensity)
    10 minutes on the treadmill (brisk walk/slight jog on low incline)
    Glutes and legs (lunges – 25 to 30 reps per leg)
    Full-body stretching for 10 minutes

    Tuesday: (6:00 p.m.)
    1 hour of power yoga
    15 minutes of stretching

    Wednesday: (6:30 a.m.) Full-body workout with weights (stretching between each set for 30 seconds)
    Quads:
    Lunges – 3 sets of 15 reps on each leg with 10 lbs. dumbells
    Leg press machine – 3 sets of 15 to 20 reps using 30 to 40 lbs.

    Note: Melissa will use a variety of foot positions when performing this exercise (shoulder width, turned out, parallel).

    Back:
    Upright rows – 3 sets of 15 reps with 10-to-12 lb. dumbells
    Shoulders:
    Lat pull-downs – 3 to 4 sets of 15 reps with 30 lbs.
    Chest:
    Push-ups – 4 sets of 12 reps
    Hamstrings:
    Stiff-legged deadlifts – 4 sets of 15 reps using 10 lb. dumbells
    Triceps:
    Cable push-downs using rope handle – 3 sets of 15 reps with 10 lbs.
    Overhead triceps extensions – 3 sets of 15 reps with an 8 lb. dumbell
    Biceps:
    Alternating dumbell curls – 4 to 5 sets for 12 to 15 reps using 8 to 10 lbs.
    Abs:
    Swiss ball crunches – 4 sets of 20 reps (upward and side to side)

    Thursday: (2:00 p.m.)
    40 minutes of cardio – elliptical trainer (moderate intensity)

    Friday: (6:30 a.m.)
    Melissa does circuit training with weights for 45 minutes. Each exercise is performed once in a circuit for 15 to 20 reps on each with no rest between sets. Each circuit is completed three times.

    Dumbell flyes – 15 to 20 reps with 5 lb. dumbells
    Cable rows – 15 to 20 reps with 10 to 20 lbs.
    Dumbell shoulder press – 15 to 20 reps with 10 lbs.
    Leg extensions – 15 to 20 reps with 30 to 40 lbs.
    Smith machine squat – 15 to 20 reps with 30 to 40 lbs.
    Leg curls – 15 to 20 reps with 30 lbs.
    Dumbell kickbacks – 15 to 20 reps with 8 lb. dumbells
    Hanging leg raises – 15 to 20 reps

    Saturday:
    40-minute brisk walk

    Sunday: Off day – watch football

    I'm sure she doesn't follow this routine all year, but I was surprised to learn that the weight I'm using are heavier than what she uses. Maybe you really don't need heavy weights to get good muscle tone.
     
  2. FionaMaeve

    FionaMaeve Well-Known Member

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    Maybe this is the routine she uses to maintain. Could have used heavier weights in the past to get to where she is now. . . :confused:
     
  3. Chim-Chim

    Chim-Chim Well-Known Member

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    Wow!

    I use much heavier weights to do my routine. Maybe Freemason is right, she could have bulked up before moving to this routine. I know whenit comes to my arms, there is no way I could have made this progress using lighter weights. My arms are string bean skinny so I fight bulking them up. I might try this routine and see how I feel. At the very least I am sure it would tire me out. Especially the cardio days!!
     
  4. guava

    guava Elite Member
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    Picture was there when I previewed, but she is in the perfect body gallery.

    I assumed also, that, yes, she must have used heavier weights than that to get to where she is. A friend of mine has a daughter who is a bodybuilder. I must email her and ask what she does. Of course, if you follow the muscletech link, I think there's a spot to e-mail Melissa Hall as well.
     
  5. FionaMaeve

    FionaMaeve Well-Known Member

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    I couldn't find the spot to email Melissa Hall. (She does look awesome. :) ) Did find out that I share a birthday with her though. :jumping:
    /I just picked that smile/emote because I'm not sure what it is supposed to indicate.
     
  6. guava

    guava Elite Member
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    Oops.

    The email address was on the other page I looked at
    Fitness America
     
  7. FionaMaeve

    FionaMaeve Well-Known Member

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    Okay, I sent her an email to ask. . . we'll see what she says. :)
     
  8. AndiMAC

    AndiMAC Well-Known Member

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    Rule of thumb.... heavier weights at slower reps to bulk and faster reps with lighter weights to tone. :tu:
     
  9. guava

    guava Elite Member
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    Freemason, did you get a reply? I'm too chicken to e-mail her, but I'm really curious now.
     
  10. FionaMaeve

    FionaMaeve Well-Known Member

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    Just got back in from out of town and checked my email. So far, no response. Not holding my breath anymore. :whistle:

    Too bad. Usually when I've emailed questions to people with some kind of semi-fame, they've replied within a week. (Real replies. I guess the semi-famous don't get the form letters of the actually-famous.) :p
     

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