Share with me your strength training routine

HavtaLose

I am looking for a good strength training routine that has been working for you. I don't have access to a gym, so anything to follow at home. I need this for weight loss. I'll be starting Focus T25 today and I would like to do some weights on alternate days. I'd appreciate it!

Oh and Female here looking to lose about 30lbs.

SezxyStef

I do strong lifts 5x5 at home.

I have bars, plates, bench and squat rack.

but that being said there are lots of body weight routines online that you could find.

jonny310580

I am in the same boat as you and roughly want to lose the same amount as well so will be interesting to see if you get any replies to this. I have access to some dumbbells but that's about it.

Cheers
Jonny

yogicarl

Ashtanga Yoga Primary Series, every day, losing weight and gaining strength steadily. No gym, no problem..

bkjk997

I found this not too long ago:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

I'm not doing it consistently yet, but I'm working on that. Also, when I do it, I add sit-ups and reverse sit-ups (both on the exercise ball because I loathe doing sit-ups on the floor). Not sure what the reverse sit-ups are actually called, but I balance on the ball on my hips, facing the floor, and with hands on the back of my head, I pull upwards, to work out my back muscles.

lamps1303

I'm 5"3' and about 125lbs. My weekly routine consists of 4 strength training days and 2 exercise classes.

I had a programme written for me by a trainer at my gym but got bored very quickly so did my own research and designed my own routine, which is as follows:

Monday - Shoulders and biceps:
Pulls Ups
Arnold Dumbbell Press
Kettlebell Thruster
Standing Alternating Dumbbell Press
Front Dumbbell Raises
Side Lateral Raise
Alternate Bicep Curl
Alternate Hammer Curl

Tuesday
REST

Wednesday
AM – Lats, Middle Back, Lower Back & Triceps:
Straight Arm Pulldown
V-bar Pulldown
Pull Ups
Standing Kettlebell/Dumbbell Row
Superman
Standing Dumbbell Extension
Dips
Reverse Grip Pushdown

PM – Class

Thursday
Fitness class

Friday - Legs & Glutes:
Dumbbell Squats
Dumbbell Lunges with Biceps Curl
Leg Extensions
Leg Press
Calf Raises
Seated Leg Curl

Weekend (one rest day) - Abs:
Knee Crunches
Cross Crunches
Leg Raises
Cycling Crunches
Flutter Kicks
Heel Touches
Plank
Side Plank

I do 5mins warm up before each session (walk, jog, cycle, row, etc) and STRETCH!!

I usually do 3 sets of 10-15 reps (think low weight, high rep)

This is really working for me at the moment - just a word of warning - you are likely to put on weight, but this will be due to muscle gain, not fat gain. You will lose fat if your diet is right. Take measurements before you start - thighs, glutes (bum), hips (widest part), waist (at the naval), waist (thinnest point), and re-measure every 4-6weeks. Don't bother weighing yourself. The only thing you should weigh is your food! I measured myself yesterday and have lost an inch off my thighs, hips and waist in just a week!!

A great website to use is bodybuilding.com - it shows you LOADS of exercises targetting different muscle groups and has a video to show you technique.

Hope this helps

**just a small nutrition addition (sorry for the accidental rhyme!) - I take 25g of Whey Isolate after each workout. I've found it really helps with muscle recovery. Best one I've found is from myprotein.com. Very reasonably priced too.

lamps1303

Not sure what the reverse sit-ups are actually called, but I balance on the ball on my hips, facing the floor, and with hands on the back of my head, I pull upwards, to work out my back muscles.

Sounds like the exercise you're referring to is similar to 'superman' - lying face down and raising chest and legs off the floor, like you're flying like superman. Very good for lower back

rybo

YAYOG
Nerdfitness
Convict Conditioning

erickirb

Wendler 5/3/1, 4 day/week option:
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

4 Core Workouts. Wendler's 5/3/1 consists of 4 core workouts:

Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.

Monday: Squat Day and assistance work.
Tuesday: Bench Press Day and assistance work.
Thursday: Deadlift Day and assistance work.
Friday:. Overhead Press Day and assistance work.

just_Jennie1

I'm 5'2 and my routine pretty much looks like this:

M: 30 min run/Chest & abs
T: 30 min. run/Back & Legs
W: 30 min arc trainer/Shoulders & Abs
Th: 30 min run/Tri's & Legs
Fr: 30 min run/Bi's & Abs

I am also going to be incorporating a walk with the dog in the afternoons. I do different exercises for abs and legs and use different equipment and do different exercises for the rest every week.

BlueBombers

I'm not following any particular program just doing my own thing.

Heavy compound lifts. Split upper and lower body lifts on different days 5 times per week.