Ladies who lift

jessicarehll

What does your strength training workout look like?

I do fullbody excluding chest.

5x10 squats with a 45pound barbell.
5x10 stiff legged deadlifts with same barbell.
5x10 shoulder rows with two 20lb free weights.
5x10 triceps extensions with one 20lb weight.
5x5 bicep curls with two 20lb weights.

SonyaCele

why exclude chest? then its not a full body workout, and your workout isn't really well rounded in my opinion. do you do abs? you should look into something like strong lifts or some of the other lifting programs the girls are doing.

singingflutelady

I do the Texas method 3x a week full body plus accessories. Here are my numbers from this week (i am not going to write out accessories lol). I do progressive overload so the numbers are different each week.

Monday

Squat 165 lbs 5x5
Bench 65 lbs 5x5 ( I suck at this)
Bb row 130 lbs 5x5
Shrugs 105 lbs 5x5

Wednesday (light day)

Squat 145 lbs 3x5
OHP 50 lbs 3x5 ( I suck at this)
Neutral grip pullups negatives 5x5
Back extensions 30 lbs 5x10

Friday

Squat 195 lbs 1x5
Bench 75 lbs 1x5
Deadlift 175 lbs 1x5

jessicarehll

ATM, I don't do chest because I workout at home and make due with what I have. My "home fitness" is a work in progress as I build it up. I will look into some of the lifting program, though, to work towards a healthier am heavier routine. This one works, too.

singingflutelady

If you don't have a bench you can do floor presses instead of bench presses.

jessicarehll

Singleflutelady, your routine seems awesome.

singingflutelady

Thanks. I just started it this week. I was doing strong lifts before this.

jessicarehll

You know, I'll add those floor presses

SonyaCele

throw in some sets of pushups a couple times a week.

jessicarehll

I've wanted to do heavier lifts, but putting together a plan for myself is wear I would get lost.

arditarose

I do a 4 day upper lower/power/hypertrophy split.

Sunday-Heavy Upper
Bench
DB Incline Bench
Bent Over Row
Lat pull
Over Head Press
Skull Crushers
Barbell Curl

Monday-Heavy Lower
Squat
Deadlift
Barbell Hip Thrust
Leg press (but not always)
Calf and leg curls can also be done but I have tweaked programming and often skip these

Wednesday-Upper Hypertrophy
Incline Barbell Bench Press
Dumbbell flye
Seated cable row
One arm DB row
DB lateral raise
DB curl
Tricep Extension

Friday-Lower Hypertrophy
Front Squat
Barbell Lunge
Good Mornings
Glute Bridge
Cable Pull Throughs
Sometimes I'll throw in some other glute assistance work as well.

I hit abs maybe twice per week. Mostly cable crunches and some oblique work

SonyaCele

my workout looks more like yours arditarose, with the max and volume days and on those same days of the week. I do a lot of box squats, my accessory stuff is always changing, basically the same muscles but just different movements. And abs every workout

haileyhoover8

Monday and Thursday: Upper Body
Chest press- 3x10 with 100 lbs
Bench press- 1x6 with 135 lbs
Curls- 3x10 with 50 lbs
Lateral pull down- 3x10 125 lbs
Vertical butterfly- 3x10 75 lbs
Pull ups- 3x10 body weight
Tricep lifts- 3x10 with 75 lbs
Dumbbell side/front/back lifts with 15 lbs each hand- 1x10 each arm for each rotation
Tuesday and Friday- leg and butt
Leg press- 250 lbs 3x10
Leg curl- 85 lbs 3x10
Hamstring curl- 70 lbs 3x10
Barbell sumo squats- 225 lbs 4x25
Barbell squats- 225 2x25
Bench jump squats- body weight 3x20
Dead lift jumps- 3x10 200 lbs
100 calf raises
Everyday ab workout:
25 sit ups
50 inclined sit ups with 45 lbs
25 crunches
25 leg up crunches (each leg)
30 sec plank
3x10 hanging dumbbell lift with 25 lbs
25 v-up
5x deadbug circuits
Wednesday, Sunday- full body stretch day
Saturday- 2 mile jog
I also swim 2 to 3 hours Monday through Friday

arditarose

SonyaCele wrote: »

my workout looks more like yours arditarose, with the max and volume days and on those same days of the week. I do a lot of box squats, my accessory stuff is always changing, basically the same muscles but just different movements. And abs every workout

Interesting. And I know you're a power lifter. I was wondering if my power lifting would suffer with this routine-but I'm just having a bit of fun with body building at the moment to see what I can do aesthetically. I much prefer powerlifting though.

lcuconley

I have done New Rules of lifting for Women and Nia Shanks. I agree that you should start with a program. What i like about the two I mentioned is that there are two or three routines that you cycle through, rather than just doing the same thing every day. Agree with the above poster that you should do push ups.

SonyaCele

i'm debating switching to a body building program for a while just to see what would happen, do you like it so far? I get bored with the same thing after too long. i dont know anything about body building except that its a different rep range and i see the stage girls at my gym always working on their glutes.

arditarose

I don't understand not bench pressing

lcuconley

arditarose wrote: »

I don't understand not bench pressing

she does not have a bench at home.

arditarose

SonyaCele wrote: »

i'm debating switching to a body building program for a while just to see what would happen, do you like it so far? I get bored with the same thing after too long. i dont know anything about body building except that its a different rep range and i see the stage girls at my gym always working on their glutes.

I do like this program actually. I think Brandon Campbell kind of had Layne Norton's PHAT in mind when he wrote it. I like it because I do get my power lifting fix in and the hypertrophy work is fun in a surplus, you get a nice pump and the PRs are still fun, not in the SAME way as a heavy squat PR but there are still performance goals to look forward to there.

arditarose

lcuconley wrote: »

arditarose wrote: »

I don't understand not bench pressing

she does not have a bench at home.

ah missed that apologies

SonyaCele

i'll look into brandon campbell, thanks!

arditarose

SonyaCele wrote: »

i'll look into brandon campbell, thanks!

Sure. The program is called PHUL. I just run my heavy compounds in a bastardized 5/3/1 fashion within the program.

NekoneMeowMixx

arditarose wrote: »

SonyaCele wrote: »

i'll look into brandon campbell, thanks!

Sure. The program is called PHUL. I just run my heavy compounds in a bastardized 5/3/1 fashion within the program.

Yeah, I can second PHUL. I did it for 6 weeks and enjoyed it. I'm trying to bulk currently, and wasn't seeing the results I needed on that program so switched to this. It's a lot more intense, and you can expect to spend up to 2 hours in the gym, but I absolutely love it....

http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html

Link to PHUL: https://www.muscleandstrength.com/workouts/phul-workout