Lifting Routine??

gibbsgirl

So my boyfriend and I have mostly been running and doing some lifting at home. We just rejoined the gym and are kinda lost in the weight room. Does anyone have a weight training routine they follow that could give us some ideas??

This question is mostly for my boyfriend since I will probably be doing the weight lifting class our gym has more than him. He's looking for a certain routine that will workout out upper body one day, lower body the next and so forth.

Thanks!

taso42_DELETED

Week 1

Day 1: Upper Body: Chest, Shoulders, Back, Triceps, Biceps
Day 2: Cardio
Day 3: Lower Body: Quads, Hamstrings, Calves, Abs
Day 4: Cardio
Day 5: Upper Body again
Day 6: Cardio
Day 7: rest

Week 2
Same as Week 1, but swap the lower body with upper body. So Lower body on Days 1 and 5, Upper body on day 3.

Repeat until ripped

mikeylikesit1177

www.musclesandstrength.com it has all sorts of workouts depending on what you want to do, lose weight, tone, bulk anything. breaks it down nice and even has videos of the exercise in case you arent familiar with them

willimh

Wow, that sounds like a good routine.

BigDaddyRonnie

Week 1

Day 1: Upper Body: Chest, Shoulders, Back, Triceps, Biceps
Day 2: Cardio
Day 3: Lower Body: Quads, Hamstrings, Calves, Abs
Day 4: Cardio
Day 5: Upper Body again
Day 6: Cardio
Day 7: rest

Week 2
Same as Week 1, but swap the lower body with upper body. So Lower body on Days 1 and 5, Upper body on day 3.

Repeat until ripped

I have a similar routine, but try to add some cardio, about 10 minutes, on the non-cardio, or lifting days. I end my workout with it since my heartrate is already up. It helps with a "sustain" for the duration.

Another option I use is going with high weight/low reps for about 4 weeks, then break to low weight/high reps for about 2-4 weeks. Breaks up the monotony, helps with strength and toning during equal intervals.

taso42_DELETED

I have a similar routine, but try to add some cardio, about 10 minutes, on the non-cardio, or lifting days. I end my workout with it since my heartrate is already up. It helps with a "sustain" for the duration.

Another option I use is going with high weight/low reps for about 4 weeks, then break to low weight/high reps for about 2-4 weeks. Breaks up the monotony, helps with strength and toning during equal intervals.

Cool. I also sometimes follow up upper body days with some extra cardio, and more often than not do 40-60 minutes extra cardio on the rest day. But I'm trying to maximize fat burn at the moment. Once that's done, I will scale back to just the 3 cardio sessions.

outersoul

Just to add some specific exercises..do squats, bench, rows, and deadlifts. I think those are core exercises that should be a regular part of any routine. Google compound exercises when you get a chance. There should be a wealth of info on them.

jybdrummer

I suggest doing "SUPERSETS". This is where you work opposing muscles with each exercise. This allows you to move quickly from one exercise to the other without rest. I do these right after I get off the treadmill. That way it works as an extension of my cardio routine AND it builds muscle tone. When I say "opposing muscles", think PUSH then PULL. You do a "PUSHING" exercise followed by a "PULLING" exercise. I used resistance bands but you can also use dumbells or weight machines.

Here is my routine. I move quickly to each exercise. i don't rest in between.
Superset one - Three sets of 10 each(unless otherwise indicated)
1. Sit ups, 16 reps
2. Push ups 15 reps
3. Lat pull - with resistance bands
4. Bicep curl - with resistance bands
5. Tricep extension - with resistance bands

Superset two - three sets each.
1. Incline sit ups
2. decline pushups
3. upright row
4. reverse bicep curl
5. Dips - off a bench or chair


Superset three - three sets each
1. bicycles (40 reps)
2. bench press
3. Lat pull downs
4. bicep curls
5. Tricep extensions - with dumbells, lying down on the floor or bench.

I use a weight that is comfortable. This allows me to move quickly to each exercise with resting. It keeps your heart rate up and helps build muscle.

Enjoy!

gibbsgirl

Thank you guys so much!

jybdrummer: Do you do all three supersets back to back? and do you do any lower body?

Baroque_Ja

If you want something simple and beginner based, try the stronglifts.com 5x5 program. It's basically 30 of lifting 3 times a week. You will NOT bulk up if you are woman, so don't worry about that, and it focuses on fundamental good form exercises with the squat as the major focus.

Panda_Jack

Week 1

Day 1: Upper Body: Chest, Shoulders, Back, Triceps, Biceps
Day 2: Cardio
Day 3: Lower Body: Quads, Hamstrings, Calves, Abs
Day 4: Cardio
Day 5: Upper Body again
Day 6: Cardio
Day 7: rest

Week 2
Same as Week 1, but swap the lower body with upper body. So Lower body on Days 1 and 5, Upper body on day 3.

Repeat until ripped

This but I usually will add in cardio in on lifting days as well. A good warm up of 10-15 minutes of cardio and then at least a 1/2 hour after lifting especially on leg work out days to help with acid build up since I hate sore legs and bum.

I also separate my upper body into pushes and pulls. One day - Chest & tri's, next day back & bi's. Alternating Abs every 3rd workout. So yeah, maybe not the above but close enough.

jybdrummer

I do all three back to back. No resting between sets. I don't do lower body. I do 30 minutes on the treadmill or elliptical before doing the supersets. That works my lower body well enough. My total workout time, treadmill + supersets = 60 minutes.

I hope this helps. Please let me know if you have any more questions.