Ladies - current routine?

mhart21

I was wondering what everyone's current lifting routine is? Mine is minimal at the moment:

Lat pull down
Deadlift
Reverse crunches
Squat
Overhead press

Mon/Wed/Fri

crystaljanes1

I am not sure if the routine I have is even the right one for my goals but my current work out plan is.

1)
Push up
Squat - w/ weights
Standing Bicep Curl
One-Arm Barbell Row
Triceps Extension
Dips
V-Tuck for Abs.
30 Minutes Yoga, All Around.

2)
Push-Up
Squat - w/ Weights
Lunges - w/ Weights
Calf Raises
Front Leg Raises
20 Mins. Yoga Abs & Legs.

IronCakes

Monday - back
Tuesday - chest
Wednesday - legs
Thursday - shoulders or arms
Friday - whatever I didn't do Thursday
Saturday - legs

Yes, I'm too lazy to type out my routine.

MarineCodie

I found Jamie Eason's Live Fit Trainer last year and after I was done with that I just kinda mimicked my plan after hers. When I feel bored I start it over again. You should google it... it's awesome.

Currently, though:

Mon - Chest/Tri
Run
Tue - Back/Bi
Yoga
Wed- Shoulders/abs
Run
Thurs- Legs
Fri - Run
Elliptical or walk depending on how leg day went haha
Sat- Complete rest
Sun - long run

Training for races knocks my lifting out of whack a bit.

Salt_Sand_Sun

I just changed my routine from

Mon - Run
Tues- Bis/Tris
Wed - Legs
Thurs - Back / Shoulders
Fri - Run
Sat - Stadium Circuits
Sun - Rest

TO.....

Mon - Run
Tues - Full body Circuit
Wed - Rest
Thurs - Full body circuit
Fri - Run
Sat - Bike or run
Sun- Rest

TriLifter

Currently doing StrongLifts 5x5, but next month will stat NROL4W.

Miss_Meliss86

Just finished Stage 2 of New Rules of Lifting for Women, so my routine will be changing soon.

Bare bones, routine is:

Monday - Gym in AM for Lifting
Tuesday - Run in AM or PM
Wednesday - Gym in AM for Lifting, Gym in PM for Cardio with friend
Thursday - Run or Rest, depends on how I'm feeling
Friday - Gym in AM for Lifting
Saturday - Long Run
Sunday - Rest of Long Run if I didn't get around to it on Saturday

Yeller_Sensation

Mon (Back & Biceps):
21s
Curls
Unassisted pull-ups
Rows
Lat pull-downs

Tue (Legs):
Sumo deadlifts
Squats

Wed (Chest):
Flat & decline barbell presses
Flat & decline flyes

Thu (Shoulders):
Overhead dumbbell presses
Planks
Side raises

Fri (Triceps):
Pull-overs
Barbell extensions
Rope pull-downs
Bar push-downs

Sat (Legs):
Sumo deadlifts
Squats

Sun: rest

TheSlorax

Monday:

allpro beginner lifting routine with mods for dumbbells


Tuesday:

running, same distance as longest run previous week


Wednesday:

same lifting routine as monday


Thursday:

running, distance increased 1/4 mile from Tuesday run


Friday:

same lifting routine as wednesday


Saturday:
LONG strenuous hike usually, this weekend I think it will be bike riding all over angel island


Sunday:
running, distance increased by 1/2 mile from Tuesday run


as you can see I have it planned out for 7 days a week but this almost never happens that way. I just try and make sure I increase mileage in my running and do lifting as often as I can. I do take rest days but I don't plan for them. pretty much if life gets in the way of exercise it's not the end of the world since I could probably use a rest anyway. YMMV.

KANGOOJUMPS

2 to 3 hours cardio a day, 7 days a week.

mamacoates

I visit bodybuilding.com when I am looking for a new or adjusted workout. You can search by gender, age, and goals and see a variety of plans developed by a knowledgeable person that would match your criteria. Lots of good educational articles there as well.

WarriorCupcakeBlydnsr

Mon: body Combat
Tues: Bellydance Rehearsal
Wed: RPM and Athletic Conditioning
Thurs: Train with trainer, Body Combat, Body Pump
Fri: rest day (unless can't train with trainer on Thurs then I train on Friday instead)
Sat: Body Combat
Sun: Rest

TheSlorax

2 to 3 hours cardio a day, 7 days a week.

sounds like my schedule for my other preferred cardio activity. :smokin:

southerndream24

Doing a Six Week Power Shred along with my marathon training. Certain days are power days (lower reps higher weight) and other's are shred. (lower weight higher reps) I've tweaked it a little bit to fit with my running but here's my routine at the moment.

Sunday:
Morning: Run 5-6 mi
Evening: Chest/Tris/Abs (Power)

Monday:
AM: Legs and Shoulders (Power)
PM: Easy run 5-7 mi

Tuesday
AM: Back/Traps/Tris (Power)
PM: Speed workout 5-6 mi

Wednesday
AM: Chest/Tris/Abs (shred)
PM: Nike Training Club Class

Thursday
AM: Chest/Tris/Abs (shred)
PM: Tempo Run 6-7 mi

Friday
Rest

Saturday
Long Training Run 12-20 mi (last few weeks of marathon training so I'm closer to 20 mi)

fitandgeeky

I've been doing Layne Norton's PHAT for a while and I'm really enjoying it.