Female heavy lifters what are your total reps per workout

awomaame25

Ok , so out of curiosity, what are your total reps per workout and how heavy are those?
I bench press 25kg at the moment at 10reps per set (5sets) I started heavy lifting about a month ago.
Squatting 25kg at 10 reps(5sets)
Deadlifting 40kg at 10 reps (5sets)
3x a week for my full body routing which means 150reps per week.
What do u do? Can u share?

LishieFruit89

If I recall correctly, the heavy range is 4-6 reps.
Look at Stronglifts and Blaha.

Both are 5x5 for the bigl ifts

rduhlir

My heavy lifting right now is 3 sets of 6 reps for each exercise I do.

PrimalGirl

Hi, I've recently gone from 5x5 to 4x8 sets/reps as I've plateaued on a couple of lifts and thought the extra reps might help.

So I'm now doing bench 32.5kg, row 40kg, squat 50kg, clean and jerk 32.5kg and deadlift (one set of 5 but hoping to work up to 8) 90kg.

I've been lifting about 6 months.

Hauntinglyfit

I guess i've never actually counted all my reps. I usually do 1-2 sets of 10 reps as warm up with light-ish weight, then I do 5 sets of 5-6 reps for the big lifts.

Anything else is usually 5 sets of 8. I did a "volume" program for a couple of weeks. Like 8 sets of 16 reps bodybuilding type stuff, but i was bored and miserable. It felt like i was in the gym waaay too long.

meshashesha2012

5*5 for back squats (120), bb rows (75), bench press (120)
1*5 for deadlift (180)

the numbers in parenthesis are my current weights. i try to increase by at least 2.5 pounds each week. i only lift once a week but i have 2 other resistance days where i do things like pushups, turkish get ups, KB swings, front squats, pull ups, overhead press, lat pulldowns for more reps/less weight.

the reason i only strength train once a week is because i have a large calorie deficit (going for 2 pounds a week) and i run on non resistance days so i dont have a lot of energy to get better at both simultaneously and to be honest running is more important to me at this stage than gaining strength

mcibty

Bench 50kg - 3 x 6-7 reps
Deadlift 58kg - 4 x 6 reps
Leg press - Either 88kg or 96kg - 3 x 10/15 reps
Bicep Curls - 15kg - 3 x 10 reps
Seated Leg curls - 49kg - 3 x 5/6 reps
Standing military press - 27kg - 3 x 5 reps
Triceps dips - 3 x 6 reps
Standing triceps extension - 23kg - 3 x 5 reps

I add the odd 1 x 5/10 reps of other things in there too, depending if I'm on leg or upper body day, and usually a quick cardio blast (5 min on a bike or a 5 min run) in between sets too, but that gives you a rough overview of what I get up to.

crazie4lulu

if im lifting heavy... which i usually do. i do anywhere from 6 to 8 reps for 4 sets of each exercise. i seperate muscle groups from each other. i do chest and tris... back and bis... delts and traps..... legs.... i try to lift 75% weight of my 1 rep max. so i can safely lift 75 lb dbs for a one rep max d b chest press... i will use 55 lb d bs for my usual workout on the chest press.

stanleypoobrick

For every machine I do 3 sets of 8 reps. On the first 2 sets I do the heaviest I think I can manage, and then push it one higher on the last set - for some reason I can handle more. My partner is a fitness instructor/MMA fighter and they say that that's the best way to build muscle quickly.

awomaame25

Wow...u girls are awesome

emboslice94

Usually 4 sets of 10, and then I'd say between 8-10 exercises.

Last set of every exercise is an increased weight. And I skip rope for about 1 minute straight between sets for my cardio.

LishieFruit89

For every machine I do 3 sets of 8 reps. On the first 2 sets I do the heaviest I think I can manage, and then push it one higher on the last set - for some reason I can handle more. My partner is a fitness instructor/MMA fighter and they say that that's the best way to build muscle quickly.

You'll have better results with free weights than with machines

rlw911

I do Stronglifts 5x5, so 5 sets of 5 reps (except for DLs 1x5) plus a couple of sets at lighter warm-up weights.

Squats 75lbs
Bench 60
OHP 50
Rows 55
DL 135