Lifting Ladies: Share your work outs

lebaker310

Many people have sent me friend requests asking for support from lifting ladies and ask me what my work out plan is. I posted this on my blog, but didn't get much response from my friend list. Interested in seeing what everyone else does and maybe someone will find this helpful.

I work out 5-6 days a week, each day working a different muscle group. I have a crazy work schedule so I don't have set days or times for my work outs. I spend anywhere from 1hr-2hrs a day, depending on the day and muscle group. If it is a 6-7 day week, I will do two leg days. If it is a 4-5 day week I will combined groups. I do add in ab exercises sparingly and usually at home. I have been losing weight since April with limited cardio and a healthier diet. Started lifting in August and got more serious about it last month.

Stats:
- 23 y/o, female
-5'6"
-155-160 (starting weight)
-133-137 (current weight)
-1500 cals a day

I do four sets, each time I do less reps while adding weight. If I can do more than my rep goal, then the weight is too light. If I can't do as many as my rep goal, then the weight is too heavy:

1 set of 15 reps
1 set of 12 reps
1 set of 10 reps
1 set of 8 reps

Muscle groups:

Chest:
15 minute stationary bike
Chest press (sitting)
Cable flys
Pec dec
Chest press (smith)
Cable flys (sitting)
Chest press (sitting)
Dumbbell flys
Decline dumbbell flys
Dumbbell incline press
1 min plank x3
30 side plank x3 per side
5 push ups x3
15 min stairmaster

Legs
10 minute brisk walk
Leg extension
Leg press
Calf raise
Squats
Barbell lunges
Hip abduction
Hip adduction
Leg curl
Squats (lighter weight, 3 sets of 20)
Stiff leg dead lift
Dumbbell lunges
Dumbbell calf raises
Dumbbell step ups
10 minutes stairmaster

Back:

Deadlifts
15 min walk/run
Lat pull down
Close grip lay pull down
Cable row
Leverage high row
Dumbbells:
Wide row (squat, weights horizontal)
Bent row (slight bend, weights vert)
Kneeling one arm row
Bend to opposite foot
Back fly
Straight leg deadlift
Barbell good morning
Weighted hyper extension
Kettle bell row
Supermans
15 min stairmaster

Arms:
15 min walk/run intervals
Hammer curl
Incline bicep curl
Bar curl
Wide standing bar curl
Overhead cable curl
Tricep push down cable
Skull crushers
Kickbacks
Tricep dips
20 jumping jacks x3
1 min plank x3
30 sec side plank x3 per side
15 min stairmaster

Shoulders:
15 min stationary bike
Incline shoulder raise
Dumbbell press
Dumbbell shrugs
Dumbbell lateral raise
Barbell lateral raise
Barbell upright row
Military press
15 min row machine

I don't ALWAYS do everything I have listed, depending on the amount of time I have. I will cut something out if I have already done something similar. I don't know if my work out is considered effective or not, but it has been for me. After doing a lot of research I gave up on trying to find a right or way to get in shape, but focused more on what I enjoyed and what I will stick to. I used a lot of different online references just by googling muscle group work outs. I also have an app called Fitness Buddy that is an archive of workouts. I've learned a lot from meeting people at the gym as well, you'd be surprised how many people are so willing to teach you what they know!

Any else wanna share their work outs?

lebaker310

I thought at least 1 person would share!

donthesitate

If ur serious....
If its been effective for you thats great but honestly you dont have to do this much. 3-5 exercises per muscle group is good enough, plus some exercises work multiple muscles so it kind of seems like you are over doing it. Now trying to be mean, just trying to make it simpler for you. If you really like all of the exercises I would reccomend rotating them every few weeks to change things up. Also you could cut it down to 3 sets by getting rid of the 15reps. 1500 cals is ok, just make sure your getting enough protein.

Now onto my workouts, ive started lifting to failure, meaning I lift maximum weight until I cant do another rep because ive tired out that muscle. I pretty much follow 5x5 for reps and sets. Most important thing is form though, if your form is lacking then its too much weight. I hope you arent one of those women that worry about bulking up from lifting heavy, its proven we wont, we lack the testosterone. I choose to do 2-3 exercises per muscle group, its really a preference, and like I said if yours is working then by all means I wont argue with results.

GothicaAdore

I am really envious of your dedication.
The best I have been able to keep to is 2-3 days a week in the gym with 15 mins of cardio followed up a rotating focus on legs, back or abs using weight machines.

SezxyStef

wow that is way too much time to devote when I have a job, husband, teenage son, friends, family and well generally a life.

I do this and it has let me lose 5 inches and 5lbs in 10 weeks

SL 5x5

Takes about 30mins 3x a week which leaves me lots of time to do whatever else I want.

I eat 1600 calories a day and have seen a significant amount of change in my body. I don't care about my weight...I do it because it is fun and makes me feel strong...actually makes me stronger...

I can almost squat my own bodyweight, I Can dl more then my body weight, I can bench 100lbs....

Willbenchforcupcakes

Sounds like a lot of time to devote to lifting. I'm usually in and out in under an hour. My main compound lift(s) of the day are 5x5, with everything else at 3x8

Squat day:
Squats
Barbell split squats
Front squats
Incline leg press

Chest day:
Chest Press
Flat bench flies
Incline bench
Incline flies

Deadlift day:
Good mornings (find them a great stretch and warmup)
Deadlift
Glute bridges
Stiff legged deadlift
Single leg deadlift

Back&Shoulder day
Reverse grip barbell row
Standing overhead press
Cable rows
Wide grip lat pulldown
Narrow grip lat pulldown

ecanales52

I'm rather new to strength training. I've been concentrating on my bike rides, but want to start increasing my weight training. Interesting thread for good suggestions.

JenMc14

I'm currently running Strong Curves. I lift 3 times a week, I do modify a bit because I work out at home. I'm usually done in under 30 minutes. I do need to get a bit better about doing a more solid warm up, though. I usually walk on the treadmill after and do a walk/jog combo on non-lifting days. Sometimes an extra run. I may do some HIIT instead, depending on how I'm feeling. I rest on weekends, although occasionally go for a run on Saturday.

QuincyChick

Bump.

Alythatgirl

Here are the two leg workouts I did last week.

Workout 1:
1. Strength set: Deadlift pyramid 95lbs to 155lbs, 5 reps per set adding 20 lbs each set, get up to your max and then work back down.
2. HIIT on treadmill: 30 second sprints, 30 seconds jump onto sides of treadmill. Do this ten times for a total HIIT session of ten minutes ( plus a short warmup and cooldown walk)
3. Lighter strength and plyo: 3 rounds: 12 reps one legged deadlifts each leg ( I used 50lb bar), 24 reps jumping squats, 12 reps Bulgarian lunge each leg ( back leg elevated, 15# weights on each shoulder for me)

Workout 2:
1. Strength set: Front squat pyramid. 95# x 8, 115# x 8, 135# x 4, and then back down.
2. Same HIIT as before on the treadmill.
3. Lighter strength and mobility: 3 rounds: 20 front squats 65#, 20 kettlebell swings 26#, 20 kettlebell figure 8s (youtube this) 26#

cats847

Squats, deadlifts, and overhead press 5x3, twice a week. Whole bunch of chin-ups on other days, twice a week. Some pushups here and there.

And that's it. Maybe I'm in the minority over here, but I like to keep things simple...really, radically simple. My profile pic shows my results.

just_Jennie1

It depends on the equipment I'm using.

Chest can either be smith presses (flat, decline, incline) followed by cable work (high, low, mid cable flies) or dumbbell work alternating presses (flat, incline) alternating flies(flat, incline) pull overs, cable work or the pec deck.

Back can either be lat pull downs (wide/chin grip, straight arm) seated rows, high cable rows, bent over rows, back extension machine or 1 armed assisted pull-ups, chin grip assisted pull-ups, high cable rows, bent over rows, back extension machine.

Shoulders can either be smith machine military presses, wide/narrow rows, shrugs, rotator cuff (cable), front and lateral raises (cable), single arm OH press (cable) or dumbbells: OH press, front/lateral raises, rows, rotator cuff (cable)

Tri's cable push downs, cable pull downs, rope extensions, cable kick backs, rope pull downs

Bi's can be either cable work - ez bar curls, straight bar curls, reverse curls, two arm high cable curls, 1 arm hammer curls, or dumbbell work, hammer curls, twist curls, seated curls, 21's, concentration curls

Legs and abs are worked in every other day and again it varies:
Squats (wide, narrow) lunges, step-ups, curtsey squats, step ups into a lunge, dead lifts, leg press machine, leg extension, leg curl, calf raises, ab/adductor machine, donkey kicks (not all on the same day mind you)

Abs: planks, side bends & twists, crunch machine, captains chair, ab coaster, decline crunches, floor crunches, side planks, v-sits, (again not on the same day)

For the weights I try to do 3 sets of 10. Sometimes it's less but typically when I get to around 6 or 7 and I am really struggling if it's an exercise where my husband isn't spotting me I'll drop weight or "spot" myself when I'm on the cable machine. I also do 30 min. cardio before I lift.