Issue #9


by Juan Carlos Lopez

2005 Canadian Nationals Women's Bodybuilding Photos Results

2005 Canadian Nationals Women's Bodybuilding Review

2005 Europa Super Show Photos and Results

2005 Europa Super Show Review

2005 Copa Internacional Guadalajara Photos and Results

2005 Copa Internacional Guadalajara Review

20 Questions with our Cover Model: Mindi O'Brien

Video Interview with our Cover Model: Mindi O'Brien

Post Contest Blues
by Traci Redding

Video Interview: Nita Marquez Wilson NPC Fitness

Is it a Goal or A Dream?
by Sarah and Geff Malone

An Interview with Trina Gillis

Pre Exhaust Bicep Workout
Linda Cusmano

Video Interview: Jenny Guenther IFBB Figure Pro

Women Training Routine Part 1: Leg Training
by Rossella Pruneti

Video Interview: Katie Szep IFBB Fitness Pro

Beyond the Mirror
by Rossella Pruneti

Mindi O'Brien, Lucie Bergeron, Susie Oatmeyer, Alexis Ellis, Tonia Williams

Video Interview: Alia Anor NPC Figure

Diet Depleting and Diapers
by Christine Wan

WOMEN TRAINING ROUTINE #1 by Rossella Pruneti
Never-Ending Leg Day

Since it is the largest muscle group in the body, leg day is the hardest day in a bodybuilder’s life. However, women are really motivated to train their gams hard. To get rid of cellulite, bloating, and bodyfat, you need to go further one leg day and approaching a – Never-Ending Leg Day!!!
That's the secret to achieve toned, defined legs. This very routine looks to maximize nice shape and definition in glutes and legs.
I wish to thank my former trainer, and Italian fitness guru, Marco Venturi, who turned up my leg workout intensity through this routine back in 1992.

Medium. A note of caution: This routine looks deceptively simple, but it is not so easy. Week #1 and #3 are painful, yet a necessary evil. Get going!
Thus, this workout is definitely not for “excuse makers”, beginners, and sissies. Be a woman - not a sissy!


  Monday Tuesday Wed. Thursday Friday Saturday Sunday
Week #1 LS + T2 T1 LS OFF T2 LS + T1 OFF
Week #2 LS T1 + T2 LS OFF T1 + T2 LS OFF
Week #3 LS + T1 LS + T2 LS + T1 OFF LS + T2 LS OFF

After the 3 week cycle, you can begin it again from week #1 for a second 3 week bout.


Leg Presses 4 x 15
Lunges 4 x 10
Leg Curls 4 x 20
Leg Extensions 3 x 20
Squats 4 x 20

T1 - TRAINING #1: Chest/Biceps/Triceps/Abs
Pectoral 4 x 12
Incline Bench Flys 4 x 10
Incline Bench Presses 4 x 8
Pullovers 2 x 12
Curls 4 x 10
Pushdowns 6 x 12
Overweighted Crunches 4 x 15
Rope Crunches 4 x 15
Reverse Crunches 4 x 15

T2 - TRAINING #2: Delts/Back/Abs
Delt Presses 4 x 8
Laterals 4 x 10
Bent Over Laterals 4 x 12
Pulleys 4 x 10
Lat Machine Pulldowns 4 x 10
Barbell Rows 4 x 8
Hyperextensions 3 x 15
Overweighted Crunches 4 x 15
Rope Crunches 4 x 15
Reverse Crunches 4 x 15


· The legends are a general outline, not including warm-up sets. Be sure to warm up.

· Strict form is extremely important – as usual.

· Keep your rest period between each leg exercise to a minimum (no more than 50-60 seconds). Rest longer for upper body exercises.

· The amount of weight used in leg exercise should be only of secondary concern – especially for the 20-rep squats.


-Manipulate Caloric Intake.
You may ask a certified trainer or a nutritionist for a nutritional program.

-Take in plenty of water.
While working out, be sure to drip at least two gallons of water.

- Get plenty of rest.
… you'll need it, this routine is very demanding!

-Take a good fat-burner.
Do the right thing and take a good fat-burner. Consider one which contains yohimbine HCL – which is believed to help burn fat in the lower areas, like the hips, butt and thighs.

I’ll show you how to implement cardio in this routine. That'll be useful for over weighted women who carries most of the body fat in the hip, leg areas. It can also help to get ready quickly for a photo shoot or a contest.

To contact Rossella Pruneti, visit her Web site:

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About the Author...

Rossella Prunetti a figure competitor and also a very experienced writer. Hailing from Italy Rossella is very involved with the Italian Bodybuilding and Figure scene. Her website is

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