{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"LiftingLindsay's More Than Fitness","title":"How to Get Fit & Feminine Arms","html":"","width":"100%","height":180,"duration":1454,"description":"Let’s get into the numbers—because I know some of you love having a plan.\nWant me to take the guesswork out of training! Click HERE to sign up for my training app and BeStrong Community!!\n\n\nIf you’re training 3x per week, your weekly sets should look something like this:\nTraining Days | Weekly Sets | Sets Per Workout | Exercises Per Workout\n3x per week | 18 sets | 6 sets | 2 exercises\n3x per week | 24 sets | 8 sets | 3 exercises\n2x per week | 16 sets | 8 sets | 3 exercises\n\n💡 More isn’t always better! If you’re doing more than 8 sets per workout, chances are, your intensity is dropping, and you’re just going through the motions instead of pushing yourself to train hard.\nHere’s a killer delt session for you to try:\n🔥 Delt Workout Example Day -\n🔹 Hand-Height Behind-the-Back Pulley Lateral Raise – 3 sets ( home alternative here)\n🔹 Dumbbell Lateral Raise – 3 sets\n🔹 45° Neutral Press – 3 sets or Pulley Y raise for more medial and posterior delt\n🏋️‍♀️ How to get the most out of this workout:\n⏳ Rest: 90-120 seconds between sets\n⚡ Push close to failure – I take my last set of each exercise to failure","thumbnail_url":"https://img.transistorcdn.com/Qjpy_XZoH3zPRr2I0rv84TJUbuHkQbymaLbPPyKDWYQ/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzI3NTA4LzE2NDQ5/NjU0NjAtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}