Whats your strength training routine like?

WalkingGirl1985

What do you do in reps/sets?

I try and do 30 minutes minimum 3 times a week

Pushups, Lunges, Weights- (Squats, Lunges, or whatever) Do some ab work..so whats your routine like?

lisabel87

I'm a big fan of resistance band workouts. I also do some of the machines at the gym, but I really hate them. So monotonous.

taso42_DELETED

I have Upper Body day and Lower Body/Abs day.

Upper Body Day: Chest, Shoulders, Back, Triceps, Biceps

Lower Body Day: Quads, Hamstrings, Calves, Abs

http://bodyforlife.com/library/exercise/weight-training

Lately I swapped in a more intense routine called "Ab Boot Camp" for the Abs portion.

ItsLessOfMe

I mainly do strength traing classes with lunges, dumbells and lots of push ups. Usually 1 hr 2 to 3 times a week

trimom63

I enjoy my BodyPump class...much more enjoyable way of lifting!! I do it twice a week for now, but may up that to 3 times before long.

chevy88grl

I usually do:

shoulder press, chest press, fly, delts, arm curls, tricep extension, ad machine and the hip machines. Oh! and the rowing machine.

Here's how I do it... I choose 3 different ones each time I go to the gym. Then I do a warm up on the treadmill, the 3 machines (as many reps as I can do - with lower weight), back to the treadmill for 10 mins of running, back to the same 3 machines - as many reps as I can do - but this time I raise the weight), then back to the treadmill for 10 mins of running again, then back to the machines for more reps at the same weight as the last time (BTW, I usually up my weight once a month or whenever it starts to be too easy -- if I can do more than 15 reps/3 times -- it's time to raise the weight) and then I do the hip machines and I cap it off on the treadmill for 5 mins of intense running.

aippolito1

Legs -

wall squats with an exercise ball 3 sets of 15
leg press 3 sets of 15, 90 lbs.
hamstring extension 3 sets of 15, 20 lbs.
hip adductor 3 sets of 20, 90 lbs.
hip abductor 3 sets of 20, 90 lbs.
donkey kicks 1 set each leg of 15
side leg lifts 1 set each leg of 20
fire hydrants with kicks 1 set each leg of 15

Abs -

weighted crunches (machine) 3 sets of 15, 50 lbs.
weighted crunches (holding a weight) 2-3 sets of 15, 10 lbs.
knee lifts (straight up) 2 sets of 15
knee lifts (side to side) 2 sets of 8 each side
leg lifts 2 sets of however many i can do! yesterday it was 6
sit-ups - as many as i can

Arms/Shoulers -

hammer curls 2 sets of 10, 12.5 lbs
preacher curls 5 sets of 10, starting with 25 lbs, dropping 5 lbs each set
chin lifts? 2 sets of 8, 30 lbs.
tricep extension 3 sets of 12-15, 22.5 and 28.5 lbs. (both arms together, then each arm separately, 2 sets each)
tricep dips 3 sets of 15, body weight
tricep pull down 3 sets of 15, 20 lbs.
rear delt somethings? 3 sets of 15, 25-30 lbs.
concentration curls 1 set of 10-20, 7.5 lbs (in a deep squat - so as long as i can last!)
shoulder raises - 2 sets of 10, 10 lbs.

Back/Chest -

lat pull downs 3 sets of 15, 40 lbs.
pushups 2 sets of 10-15, body weight
some backwards ab looking machine thing 3 sets of 20, 30 lbs.

There are some others that I don't know the names of. My total body work out ends up to be about an hour and a half.

taso42_DELETED

@chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!

chevy88grl

@chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!

Thanks! I just started doing this recently and I already see a difference!

stephanielynn76

I have my strength training routine on my blog if you wanna check it out... link is in the siggy.

aippolito1

@chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!

Thanks! I just started doing this recently and I already see a difference!

I say the same!

hroush

this:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

chrisdavey

this
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Wendler's 5/3/1

sweetums85

2 x 1 hour pump class
3 x 50 min rpm class

:-) loving it

DebiP10

I do a 5 day split. That is working induvidual muscle groups once a week which normally takes 30 mins.
Monday- biceps and triceps
Tuesday- chest
Wednesday- legs
thursday- back
friday- shoulders

Each day consists of 4 exercises of usually 3 sets and 10 reps and on monday,wednesday and fridays i also do 20 mins of core work.

Each evening after work im currently doing JM 30 day shred at home.

pizzygirltx

bump

bmontgomery87

Bodybuilding.com has some good routines you can find.

My routine right now. (changing soon)
upper one day
lower the next
rest day
upper
lower
then 2 days off.


upper I make sure to do 1-2 excercises per bodypart. shoulders,back,biceps,triceps, chest.
Usually some form of bench press, shoulder presses, bb curls, rows, lat pulldowns, dips.

Lower I do squats, lunges, leg press, hamstring curls, hip adduction/abduction machine, and abs. (squats hit abs some, so I work my abs with my lower body)

Tankplanker

I'm following P90x, so it alternates between weights and cardio over the six days. Currently it looks like:

Chest, Shoulders, Triceps
Cardio
Back & Biceps
Cardio
Legs & Back
Cardio

On the days I have weights I do my abs as well. Weights workouts are normally 50 to 55 minutes and I work to failure of form.

The majority of the exercises are based on pull up or push up or lunge or squat variations with a ton of biceps curls or triceps extensions.

When I change up in a few weeks I'll be making the weights work outs longer.

End6ame

this
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Wendler's 5/3/1

5/3/1 is way too slow for a beginner. I would recommend StrongLifts as previously stated. For a women I would recommend doing StrongLifts until you stall once, Then do a couple of rounds of Madcow (or until you stall again) and then 5/3/1.

StrongLifts: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Madcow: http://stronglifts.com/madcow-5x5-training-programs/
5/3/1: http://stronglifts.com/531-jim-wendler-review-training-program/