Since many ladies are worried about "bulking up", Bonnie thought it would be helpful to share her own personal routine as proof you can workout without looking like a body builder. "The more you put in, the more you get out. If you are wondering how often you should work out, it just depends on how fast you want results. You can get healthier by implementing a simple walking routine, but if you want to reshape your body it takes a little more planning and effort...but the reward is great!”

Below is Bonnie's own personal routine that she wishes to share with the entire Gym Technik Team, the members! 

MONDAY - Legs: (4 sets of 18) 

• Machine Leg Press (200lb+sled) (single leg presses on Thursdays)
• Machine Leg Extension (80-90lbs)  (single leg extensions on Thursdays)
• Dumbbell Rear Lunge for butt work (30 reps on each leg)
• Machine Lying Leg Curls (80lbs, rotating single curls with 20-30lbs each) (singles on Thursdays)
• Barbell - Romanian Deadlifts
  

TUESDAY - Shoulders: (3-4 sets of 12-15)

• Barbell shoulder press (15lbs + bar) – Stand in this one
• Dumbbell shoulder press with (20lb dumbbells)
• Dumbbell Lateral Raise (6 sets) – 3 for straight armed (10 lb) and 3 for bent in close (20 lb)
• Cable Standing Upright Rows (35-45lb using bar)
• Barbell Rear delt Row (15lb db)

WEDNESDAY - Back and Triceps (3-4 sets of 12-15)  

• Dumbbell Bench Press (25lb dumbbells)
• Dumbbell Flyes (20lbs)
• Wide Grip Front Lat Pull Down (75-85lb)
• Dumbbell Bent over row (30lb dumbbells)
• Cable Tricep pull downs (35lbs)
• Machine Dip Assistance (Dip machine) 55-70lbs
• Dumbbell Tricep Kickbacks (12lb dumbbells)
• Barbell Curl (30lbs) (drop sets)
• Dumbbell Bicep Curl (15lbs)  

THURSDAY - Repeat Light Leg Day (do singles on many exercises)

FRIDAY -  Repeat Light Shoulder Day (super sets, light weights burning it out)

 
WEEKENDS - extra optional days to hit upper body again.